Strength Conditioning/Speed Training Cycle: Week 2 of 5, Tuesday

Strength Conditioning
5 Rounds
2 Squat Snatches + 6 Overhead Squats
Start @ 70% of Max Snatch & Increase to a Heavy Complex
Rest 2 Minutes Between Rounds
-Rest 3 Minutes-
2 Rounds
8 Squat Snatches @ Ending Weight From Part 1
15 Strict Handstand Push-ups
Move at a controlled pace through the 2 rounds. Keep your heart rate and breathing under control.

4 Sets of 6 Reps
Rest As Needed Between Sets
As Heavy As Possible; Increase Weight As Needed

2 Rounds
30 Hang Dumbbell Snatches (50/35)*
25 Chest-to-Bar Pull-ups
20 GHD Sit-ups
*15 Right Arm/15 Left Arm

1500 Meter Row x 3
Tempo Hard
Work:Rest 2:1

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