Week 3 of 6: Saturday
Weightlifting
Every 2 Minutes for 6 Rounds
2 Power Snatches
Begin @ 65% of Max Snatch & Increase to Max 85%
Strength
High Hang Clean High Pull
4 x 4 Reps @ 73-75% of Max Clean & Jerk
Conditioning**
30 Dumbbell Thrusters*
40 Toes-to-Bar
30 Dumbbell Thrusters*
40 Chest-to-Bar Pull-ups
30 Dumbbell Thrusters*
40 Handstand Push-ups
*Use a moderate to heavy weight that allows you to do each set of thrusters in no more than 3 sets. Use two dumbbells, one in each hand.
**Perceived Effort Pace: 3-4. Move at a constant and steady pace through this workout. The primary goal is not to finish as possible. Instead, try to minimize rest time and keep your heart rate relatively low. 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.
