Base Endurance + Strength: Week 1, Friday
Prep
3000 Meter Easy Row
Strength
Every 1.5 Minutes For 7 Rounds
1 Mid Hang Snatch
Start at 70% of max snatch and work up to a heavy single for the day
Pause Front Squat
Work Up To A Heavy 3 Rep Max For The Day
Snatch Pull
4 Sets of 4 Reps @ 110% Of Max Snatch
Good Mornings
4 Sets Of 8 Reps
As Heavy As Possible
Conditioning
Thrusters (65/95)
80 Reps
Keep a steady pace throughout.
Strength
Weighted GHD Sit-Ups
4 Sets Of 12 Reps
GHD Raises
3 Sets of 6 Reps
