Week 8 of 8: Monday
Strength Conditioning
15 Power Snatches @ 70-75% of Max Snatch
15 Box Jumps (30/24)
15 Overhead Squat @ 70-75% of Max Snatch
@ 5-6 Perceived Effort Pace
9-minute Time Cap
Strength
Front Squat
Work up to a heavy 3-rep front squat.
Complete at least 4 heavy 3-rep sets on your way to your max for the day.
Good Mornings
4 x 5 Reps
Strength Conditioning
3 Rounds Not For Time
12 Alternating Double Kettlebell Front Rack Step-ups
8 Tempo Back Squats (4-seconds negative, explosive up) @ 65% of Max Back Squat
Rest 2 Minutes Between Rounds
Conditioning
For Time
3 Rounds
400 Meter Run
100′ Moderate Weight Sled Push*
15 Burpees
*Select a challenging weight that you can do 100′ unbroken.
