Base Endurance + Strength: Week 7 of 12, Friday
Prep
3 15′ Legless Rope Climbs
10 Kettlebell Squat Snatches (Left Arm)*
3 15′ Legless Rope Climbs
10 Kettlebell Squat Snatches (Right Arm)*
*Moderate to Heavy Weight
Strength Conditioning
Every 2 Minutes For 8 Rounds
1 Mid Hang Snatch
20 Double-unders
*Start @ 70% of Max Snatch & Increase to a Heavy Single
-Rest 3 Minutes
Part 2
Every 1.5 Minutes For 4 Rounds
1 Full Snatch @ Ending Weight From Part 1
Strength
Every 1.5 Minutes For 7 Rounds
4 Sumo Deadlifts
@ 85% of Max Conventional Deadlift
Row
5 Rounds Of 5 Minutes
Rest 2 Minutes Between Rounds
Tempo Pace
