Week 1 of 5: Wednesday
Weightlifting
7 Sets
1 Snatch High Pull
1 Snatch
Rest 2.5 Minutes Between Sets
Begin @ 70% of Max Snatch & Increase to Max 93%
Strength
Weighted Back Extensions
4 x 10 Reps
Conditioning*
For 35 Minutes Move Through:
400 Meter Run
6 Ring Muscle-ups
20 Ring Push-ups
20 Banded Lat Pull Downs
500 Meter Row
25′ Handstand Walk
*Use a Weightvest if Available
*Perceived Effort Pace: 3-4
