Open Cycle
Week 4 of 4: Monday
Strength
Every 2 Minutes for 6 Rounds
1 Hang Power Snatch + 2 Overhead Squats
@ 65-85% of Max Snatch
Gymnastics
16-12-8
Chest-to-Bar Pull-ups
1-arm Dumbbell Overhead Squats (50/35)
Conditioning
2 Minute Row
20 In-Place Front Rack Kettlebell Lunges
20 Kettlebell Swings
-Rest 2 Minutes-
1.5 Minute Row
20 In-Place Front Rack Kettlebell Lunges
20 Kettlebell Swings
-Rest 1.5 Minutes
1 Minute Row
10 In-Place Front Rack Kettlebell Lunges
10 Kettlebell Swings
*KB Weight: 50/35*
*Use 1 KB for the KB Lunges*
*For the row, keep damper at 2-3 and stroke rate above 35 (or as high as you can keep for 2 minutes. Focus on moving up and down the rower quickly).*
