Week 3 of 6: Tuesday
Weightlifting
Every 2.5 Minutes for 5 Rounds
1 Snatch High Pull
1 Low Hang Snatch
1 Mid Hang Snatch
Begin @ 70% of Max Snatch & Increase to Max 85%
Strength
5 Sets
3 Snatch Grip Push Presses
2 Overhead Squats
@ 65-70% of Max Snatch
Strength Conditioning
16 Barbell Bench Press
50 Push-ups
14 Barbell Bench Press
40 Strict Pull-ups
12 Barbell Bench Press
30 Strict Handstand Push-ups
10 Barbell Bench Press
20 Strict Ring Dips
Perceived Effort Pace: 3-4
Weight on the barbell bench press should increase as the reps decrease.
Move at a steady pace through this workout. Focus on clean reps and short breaks on all movements. Bench press should always be unbroken.
Conditioning
2 Rounds
5 Minute AMRAP
Wall Balls (20/14)
2.5 Minute AMRAP
Bike Calories
5 Minute AMRAP
Burpees
2.5 Minute AMRAP
Bike Calories
Perceived Effort Pace for the 5 Minute AMRAPS: 3-4
Perceived Effort Pace for the 2.5 Minute AMRAPS: 6-7
