Week 3 of 5: Monday
Weightlifting
Part 1
Every 3 Minutes for 6 Rounds
1 Snatch
1 Low Hang Snatch
Begin @ 70% of Max Snatch & Increase to a Heavy Max for the Day
Part 2
1 Snatch
1 x 1 Rep @ 87%
1 x 1 Rep @ 90%
1 x 1 Rep @ 93%
1 x 1 Rep @ 95%
% Based on Max Complex From Part 1
Strength
Back Squat
1 x 4 Reps @ 75%
1 x 3 Reps @ 80%
2 x 2 Reps @ 85%
3 x 1 Reps @ 90%
Snatch Pulls
4 x 3 @ 108%
Conditioning
7 Rounds of:
3 Minute AMRAP
10 Deadlifts (115/80)
10 Power Snatches (115/80)
-Straight Into-
2.5 Minute AMRAP
12 Calorie Row
10 Burpees Over-the-Bar
Perceived Effort Pace for the 3 Minute AMRAPs: 7-9
Perceived Effort Pace for the 2.5 Minute AMRAPs: 3-4
