Phase 1: Week 1, Monday
Prep
5 Muscle Snatches
5 Overhead Squats
10 Air Squats
3 Rounds
Bar Weight: 75/55
Intervals
20 Minute Interval
Minute 0-2: 5 Snatches at 80% of Max|
Minute 2-4: 10 Chest-to-Bar Pull-ups + 10 Toes-to-Bar
Minute 4-5: Rest
Repeat 4x
Conditioning
4 Rounds
12 Deadlifts (225/155)
14 Handstand Push-ups
16 Calorie Bike
Bike Interval
20 Second Sprint
40 Second Tempo Bike (7/10 Effort)
1 Minute Rest
x4
Rest 3 Minutes & Repeat
