Week 7 of 8: Saturday
Gymnastics
For Time
30 Ring Muscle-ups
Time Cap: 4 Minutes
Weightlifting 1
Every 2.5 Minutes for 5 Rounds
1 Mid Hang Snatch
1 Overhead Squat
Start @ 65% OF Max Snatch & Increase to a Max Complex
Weightlifting 2
Snatch
80 x 2 Reps
85 x 2 Reps
90 x 1 Rep
95 x 1 Rep
2 x 100 x 1 Rep
% Based off Max Complex from Part 1
Strength
Back Squat
4 x 4 Reps @ 75%
Conditioning
30/25 Calorie Bike
100′ Sled Push
800 Meter Run
Rest 2 Minutes
25/21 Calorie Bike
100′ Sled Push
600 Meter Run
Rest 1.5 Minutes
20/17 Calorie Bike
100′ Slep Push
400 Meter Run
