Week 1 of 6: Tuesday
Weightlifting
Every 2.5 Minutes for 7 Rounds
1 Snatch High Pull
1 Full Snatch
1 Overhead Squat
Begin @ 60% of Max Snatch & Increase to Max 75%
Strength
Snatch Grip Lift Offs
1 x 5 Reps @ 80%
1 x 5 Reps @ 85%
2 x 4 Reps @ 90%
% Based Off Max Snatch
Conditioning*
24-30 Strict Presses
50′ Front Rack Walk
Max Strict Presses
(65/45)
-into-
3 Minute SkiErg
-into-
20-26 Push Presses
50′ Front Rack Walk
Max Push Presses
(95/65)
-into-
3 Minute SkiErg
-into-
16-22 Push Jerks
50′ Front Rack Walk
Max Push Jerks
(135/95)
-into-
3 Minute SkiErg
Conditioning*
25 Minute EMOM
M0-1: 40s Max Rep Strict Pull-ups, 20s Rest
M1-2: 35s Max Rep Bench Press, 35s Rest
Min 2-3: 30s Max Rep Bent Over Row, 30s Rest
Min 3-5: Row
Repeat 5x
*Move at a constant and steady pace through these workouts. The primary goal is not to finish as quickly as possible. Instead, try to minimize rest time and keep your heart rate low. Both workouts are relatively long. What would your pace be if you had to do a 40-minute run? This cycle is going to force you to think more in those terms than the traditional constant high intensity you are used to. Where weight is not specified, select weight based on feel.
