Week 8 of 8: Friday

Prep
3 Sets
10 Barbell Muscle Snatches
8 Dual Bottoms Up Kettlebell Presses
10 Air Squats
Rest 1 Minute

Strength Conditioning
12 Full Snatches @ 65%
Rest 2 Minutes
9 Full Snatches @ 75%
Rest 2 Minutes
6 Full Snatches @ 85%

Strength
4 Rounds
6 Back Squat @ 75%
6 Front Rack Kettlebell Step-ups (per side)
Rest 2 Minutes Between Sets

Row Interval
2000, 1500, 1000, 500
Work:Rest 2:1 However, rest no more than 3 Minutes or less than 1.5. Damper on 3-4.
Rest 4 Minutes & Repeat

 

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