Phase 1: Week 1, Friday
Prep
10 Minute EMOM
Minute 1: 3 Rope Climbs
Minute 2: 6 Alternating Dumbbell Squat Snatches + Overhead Squat
Strength Endurance
Every 3 Minutes for 15 Minutes
3 Power Snatches
4 Overhead Squats
At 70% of Max Snatch
Strength
Front Squat
Work Up to a Max 2 Rep Pause Front Squat for the Day
*Heavy but comfortable. Pause for a two-count.
-then-
20 Reps At 60% Of Today’s Heavy 2 Rep Front Squat
Conditioning
5 Rounds
15 Calorie Row
20 Wall Balls
Rest 1 Minute Between Rounds
