Week 1 of 4: Saturday
Strength Conditioning
Every 2.5 Minutes for 8 Rounds
1 Full Snatch + 1 Hang Squat Snatch + 1 Overhead Squat
Start at 60% of max & increase to a heavy complex.
Conditioning
15-12-9-6
Thrusters (115/80)
3′ Burpee Broad Jump
Chest-to-Bar Pull-ups
Conditioning
24 Minute EMOM
Minute 1: 250/230 Meter Row
Minute 2: 12 Bench Press*
Minute 3: 250/230 Meter Row
Minute 4: 5 Squat Snatches @ 70% of Max From Part 1
Minute 5: 250/230 Meter Row
Minute 6: 8 Power Cleans (Use same bar/weight from minute 4)
*Select a challenging but doable weight fo the bench press.
You should be able to complete all reps unbroken without a spot.
