Base Endurance + Strength: Week 1, Friday

3000 Meter Easy Row

Every 1.5 Minutes For 7 Rounds
1 Mid Hang Snatch
Start at 70% of max snatch and work up to a heavy single for the day

Pause Front Squat
Work Up To  A Heavy 3 Rep Max For The Day

Snatch Pull
4 Sets of 4 Reps @ 110% Of Max Snatch

Good Mornings
4 Sets Of 8 Reps
As Heavy As Possible

Thrusters (65/95)
80 Reps
Keep a steady pace throughout.

Weighted GHD Sit-Ups
4 Sets Of 12 Reps

GHD Raises
3 Sets of 6 Reps


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