Base Endurance + Strength: Week 9 of 12, Tuesday
Strength
24 Minute EMOM
Minutes 0-2: 1 Full Snatch + 1 Overhead Squat*
Minute 2-3: Max Calories in 15 Hard Pulls (Damper on 3)
Minute 3-4: Rest
x6
*Start @ 70% of Your Max Snatch & Increase Every Round to a Max Complex
Strength
Snatch Pulls
5 Sets of 3 Reps @ 110% of Your Final Weight From Part 1
Conditioning
5 Rounds
15 Handstand Push-ups
12 Alternating Dumbbell Snatches (50/35)
9 Chest-to-Bar Pull-ups
Accessory
4 Sets of:
8 Seated Double Kettlebell Press (Both Arms At the Same Time)
12 Ring Push-ups
Rest As Needed Between Sets
3 Sets of:
12 Kettlebell Hammer Curls (Both Arms At the Same Time)
Max Unbroken Bench Press (135/95)
Rest 1.5 Minutes Between Sets
