Week 8 of 8: Tuesday
Prep
2 Rounds
20 Banded Lat Pull Downs
4 Unbroken Complexes of:
1 Mid Hang High Pull
2 Mid Hang Power Snatches
1 Drop Snatch
(45/35)
Strength
Every 2 Minutes for 6 Rounds
1 Mid Hang Power Snatch
1 Low Hang Power Snatch
1 Overhead Squat
Start @ 70% & Increase to a Max Complex
Every 2 Minute for 6 Rounds
1 Power Clean
2 Power Jerks
Start @ 70% & Increase to a Max Complex
Every 1.5 Minutes for 5 Sets
1 Complex of:
3 Dual Hang Kettlebell Cleans
8 Alternating Kettlebell Push Presses
6 Kettlebell Push Jerks
Conditioning
1000 Meter Row
30 Chest-to-Bar Pull-ups
100 Double-unders
Rest 2 Minutes
800 Meter Row
25 Chest-to-Bar Pull-ups
80 Double-unders
Rest 1.5 Minutes
600 Meter Row
20 Chest-to-Bar Pull-ups
60 Double-unders
