Week 1 of 4: Saturday
Weightlifting
Snatch
Every 2 Minutes for As Many Rounds As Needed
Work up to a heavy single.
Begin @ 55% of Max & Increase Every Round
Weightlifting
Clean
Every 2 Minutes for As Many Rounds As Needed
Work up to a heavy single.
Begin @ 55% of Max & Increase Every Round
Strength Conditioning
Every 3 Minutes for 5 Rounds
5 Tap & Go Power Cleans
4 Shoulder-to-Overhead
@ 70% of Today’s Max Clean
Conditioning
7 Rounds
12/9 Calorie Bike Sprint
9 Dumbbell Thrusters (50/35)*
Rest 1.5 Minutes Between Rounds
*Use 2 Dumbbells
Strength
Weighted Back Hypers
4 Sets of 5-8 Reps
Weighted GHD Holds
4 Sets of 20-30 Seconds
