Week 4 of 4: Saturday
Strength
Every 2 Minutes for 6 Rounds
1 Power Snatches + 1 Hang Squat Snatch
@ 75% of Max Snatch
Conditioning
24 Minute AMRAP
500 Meter Row
10 Deadlifts (225/155)
20 Air Squats
15 Strict Dumbbell Presses – One Side at a Time (50/35)
15 GHD Sit-ups
Perceived Effort Pace: 5
Every 4 Minutes, Stop & Sprint 24/20 Bike Calories (Including Minute 24)
Core
Ab Rollouts
4 Sets of 10-15 Reps
