Week 4 of 5: Wednesday
Weightlifting
Part 1
Every 3 Minutes for 6 Rounds
1 Snatch Pull
1 Snatch
1 Overhead Squat
Begin @ 70% of Max Snatch & Increase a Heavy Max for the Day
Part 2
Snatch
1 x 1 Rep @ 90%
1 x 1 Rep @ 93%
1 x 1 Rep @ 95%
1 x 1 Rep @ 98%
1 x 1 Rep @ 100%
% Based on Max Complex From Part 1
Strength
Snatch Grip Romanian Deadlifts
2 x 5 Reps @ 105%
2 x 4 Reps @ 110%
% Based Off Max Snatch
Conditioning
4 Rounds of:
2 Rounds
16/12 Bike Calories
8 Thrusters (165/115)
-Straight Into-
1 Round
16/12 Calorie SkiErg
10 Chest-to-Bar Pull-ups
Perceived Effort on Each of the 2 Round Portions: 7-8
Perceived Effort on Each of the 1 Round Portions: 3-4
