Week 3 of 8: Saturday
Strength
Every 1.5 Minutes for 6 Rounds
1 Hang Squat Snatch
Start @ 70% and Increase to a Heavy Single for the Day
-Rest 3 Minutes-
Every 2 Minutes for 5 Rounds
1 Pause Power Clean & Jerk (Pause above the knees)
@ 70, 75, 80, 85, 90%
Gymnastics Conditioning
30 Bar Muscle-ups
On the :30s (0:30, 1:30, 2:30, etc) – 4 Alternating Dumbell Clean & Jerks (50/35)
On the :00s (1:00, 2:00, 3:00, etc) – 3 Burpee Box Jumps (24/20)
Time Cap: 10 Minutes
Conditioning
Row: 1200, 1000, 800, 600 Meters
Before Every Round Complete 150′ Heavy Sled Push + 150′ Slam Ball Bear Hug Walk (100/70)
Accessory
4 Supersets Sets of
4 Sets of 12, 10, 8, 8 of Close-grip Dumbbell Press
10 Dumbbell Front Raises + 10 Dumbbell Side Raises
