Week 5 of 5: Monday
Weightlifting
Every 3 Minutes for 6 Rounds
1 Snatch
Begin @ 70% of Max Snatch & Increase to a Max 90%
Strength
Snatch Pulls
4 x 3 @ 100% of Max Snatch
Back Squat
1 x 2 Reps @ 80%
1 x 2 Reps @ 85%
2 x 1 Reps @ 85%
3 x 1 Reps @ 90%
Conditioning
Part 1
3 Minute AMRAP
8 Power Cleans (135/95)
8 Burpee Box Jump Overs (24/20)
Part 2
Not For Time
16 Squat Clean & Jerks (135/95)
Part 3
3 Minute AMRAP
6 Power Cleans (185/130)
8 Burpee Box Jump Overs (24/20)
Part 4
Not For Time
12 Squat Clean & Jerks (185/130)
All parts of this conditioning piece should be done back-to-back.
Perceived effort pace for the AMRAPs: 7-8
Perceived effort pace for the Not For Times:3-4
