Week 3 of 4: Monday
Prep
For Time
400 Meter Run
50 Air Squats
20 Burpee Pull-ups
Strength Conditioning
Every 2 Minutes for 5 Rounds
1 Full Snatch
3 Overhead Squats
@70-80% of Max Snatch
Strength
Every 2 Minutes For 8-10 Rounds
Work up to a heavy 2-rep max pause front squat
Begin @ 55% of Front Squat and Increase Over the Course of 8-10 Rounds Until You’ve Reached a Max For the Day.
Gymnastics
For Time
30 Bar Muscle-ups
20 Alternating Dumbbell Snatches (50/35)
8-Minute Time Cap
Conditioning
7 Rounds
5 Deadlifts (225/155)
7 Toes-to-Bar
