Week 7 of 8: Tuesday
Prep
2 Rounds
20 Calorie Ski Erg
3 Unbroken Complexes of:
1 Snatch High Pull
1 Snatch Grip RDL
1 Mid Hang Power Snatch
1 Drop Snatch
1 Snatch Grip Sots Press
(45/35)
Strength 1
Every 1.5 Minutes for 4 Rounds
1 Snatch Grip Lift-off w/ a 3-second hold
1 Low Hang Squat Snatch
-Rest 2 Minutes-
Every 1.5 Minutes for 4 Rounds
1 Snatch Grip RDL
1 Mid Hang Squat Snatch
Begin @ 70% of Max Snatch & Increase to a Max Complex
Strength 2
Every 2.5 Minutes for 6 Rounds
Deadlift
6 @ 75%
4 @ 80%
3 @ 85%
3 @ 85%
2 @ 90%
2 @ 90%
Gymnastics
4 Rounds
6 Bar Muscle-ups
18 Toes-to-Bar
1.5 Minutes Between Rounds
Conditioning
10 Rounds
Minutes 0-2: 250/220 Meter Row + Max Wall Balls (20/14) in the Remaining Time
Minute 2-3: Rest
Repeat 10x
