Week 3 of 8: Friday
Gymnastics
4 Rounds
25′ Handstand Walk
20 Calorie Row
Weightlifting
Every 2.5 Minutes for 6 Rounds
1 Pause Power Clean (Pause for 3-seconds above the knees))
1 Low Hang Power Clean
1 Jerk
@73, 75, 78, 80, 83, 85%
Conditioning
40 Hang Snatches (75/55)
30 Chest-to Bar Pull-ups
Rest 2 Minutes
30 Hang Snatches (115/80)
20 Chest-to-Bar Pull-ups
Rest 2 Minutes
20 Hang Snatches (155/110)
10 Chest-to-Bar Pull-ups
Strength
Front Squat
Work up to a heavy 4-rep
Pause 2-seconds at the bottom of the squat. Each set, including warm-ups, should be for sets of 4. Do not bounce out of the squat.
