Week 3 of 8: Saturday
Weightlifting
Part 1
Snatch
Work up to a heavy single for the day.
Every 2.5 Minutes for 6 Rounds
Part 2
Power Clean, 1 Low Hang Squat Clean, 1 Jerk
Every 2.5 Minutes for 5 Rounds
Begin @ 70% of max c&j and increase to a heavy but comfortable complex for the day.
Gymnastics
20 Bar Muscle-ups
20 Paralette Handstand Push-ups
5-Minute Time Cap
Conditioning
For 35 Minutes Move Through:
3000 Meter Row
30 3′ Broad Jump Burpees
1200 Meter Run
30 3′ Broad Jump Burpees
Perceived Effort Pace: 3-4
