Week 4 of 6: Monday
Weightlifting
Every 3 Minutes for 7 Rounds
1 High Hang Snatch
1 Low Hang Snatch
Begin @ 70% of Max Snatch & Increase to Max 90%
Strength
Back Squat
1 x 4 Reps @ 75%
2 x 3 Reps @ 80%
2 x 2 Reps @ 85%
Snatch Pulls
4 x 4 Reps @103% of Max Snatch
Conditioning*
3 ROUNDS OF:
9 Minute AMRAP
24 Goblet Squats
150′ Sled Push
10 Box Jumps (30/24)
-into-
5 Minute Run
*Perceived Effort Pace: 3-4. 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.
