Base Endurance + Strength: Week 6 of 12, Tuesday
Prep
3 Rounds
2 15′ Rope Climbes
4 Wall Walks
Accumulate 1 Minute Ring Plank Hold
Strength
21 Minute EMOM
Minute 0-1.5: 1 Full Snatch*
Minute 1.5-3: 250/220 Meter Row
x7
*Begin @ 70% And Work Up To A Max For The Day
Strength Conditioning
4 Rounds
6 Overhead Squats
@ 55% Of Yesterday’s 3-rep Max Pause Back Squat
Rest 1.5 Minutes Between Rounds
Conditioning
60 Wall Balls (20/14)
50 Alternating Dumbbell Snatches (50/35)
40 GHD Sit-ups
30 Calorie Bike
20 Clean & Jerks (165/115)
10 Ring Muscle-ups
Bike
8 x 2 Minute Tempo Hard Bike
Rest 1 Minute Between Sets
