Week 2 of 6: Tuesday
Weightlifting
Every 2.5 Minutes for 7 Rounds
1 Full Snatch
1 Low Hang Snatch
1 Mid Hang Snatch
Begin @ 65% of Max Snatch & Increase to Max 80%
Strength
Back Squat
1 x 6 Reps @ 65%
1 x 6 Reps @ 68%
1 x 5 Reps @ 70%
2 x 5 Reps @ 75%
Strength
Snatch Pulls
4 x 4 Reps @ 98% of Max Snatch
Conditioning*
3 ROUNDS OF:
8.5 Minute AMRAP
20 Goblet Squats
8 Box Jumps (30/24)
100′ Sled Pull
-into-
5 Minute AMRAP
On Round 1: Plank Hold
On Round 2: Butterfly Sit-ups
On Round 3: Toes-to-Bar
*Move at a constant and steady pace through this workout. The primary goal is not to accumulate as many reps as possible. Instead, try to minimize rest time and keep your heart rate low. The entire workout is 40+ minutes. 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. Select weight based on feel.
