Base Endurance + Strength: Week 2, Friday
Prep
3000 Meter Easy Row
Strength
Every 2 Minutes For 7 Rounds
Work Up To A 2-Rep Max Squat Clean
Start At 70% And Increase As Needed Each Round
Strength
Pause Front Squat
Work Up To A 4-Rep Max Front Squat For The Day
Strength
Snatch Pull
4 Sets Of 3 Reps At 115% Of Max Snatch
Conditioning
100 Double-unders
100 Wall Balls (20/14)
100 Pull-ups
100 Double-unders
10 Minute Time Cap
Strength
GHD Raises
4 Sets of 12 Reps
Weighted GHD Sit-Ups
3 Sets Of 8 Reps
