Strength Conditioning/Speed Training Cycle: Week 2 of 5, Saturday
Gymnastics
2 Rounds
8 Muscle Snatches (95/65)
10 Ring Muscle-ups
8 Muscle Snatches (95/65)
50′ Handstand Walk
Strength Conditioning
Every 3 Minutes for 5 Rounds
3 Mid Hang Power Snatches @ 65-75%
60 Double-unders
Strength
Overhead Squats
4 Sets of 8 @ 65-75% of Max Snatch
Run
6 Rounds
100 Meter Sprint
300 Meter Tempo Run (70-75% Effort) (Immediately after the 100M run)
Work:Rest 1:1 (Rest the total time, 100 + 300 Meters)
