Week 1 of 5: Monday
Weightlifting
Part 1
Every 3.5 Minutes for 7 Rounds
1 Mid Hang Snatch
1 Snatch
1 Overhead Squat
Begin @ 70% of Max Snatch & Increase to a Heavy Max for the Day
Part 2
Snatch
1 x 1 Rep @ 85%
1 x 1 Rep @ 87%
1 x 1 Rep @ 90%
1 x 1 Rep @ 93%
% Based on Max Complex From Part 1
Strength
Front Squat
1 x 6 Reps @ 70%
1 x 5 Reps @ 73%
1 x 4 Reps @ 78%
2 x 3 Reps @ 83%
Weighted Back Extensions
4 x 6 Reps
Conditioning
7 Rounds
1.5 Minutes Max Power Cleans
3 Minutes AMRAP of:
10 Over-the-Bar Burpees
10 Goblet Squats
Perceived Effort Pace for the Max Power Cleans: 6-7
Perceived Effort Pace for the 3 Minute AMRAP: 3-4
