Week 2 of 4: Saturday

Strength
Every 2 Minutes for 8 Rounds
1 Full Snatch
Start @ 70% of Max Snatch & Increase to a Heavy Single
Rest 3 Minutes
Every 2 Minutes for 8 Rounds
1 Power Clean + Jerk
Start @ 70% of Max Snatch & Increase to a Heavy Single

Conditioning
Every 3.5 Minutes
400 Meter Run
6 Over-the-Bar Burpees
Max Clean & Jerks @60% of Max C&J from Part 1 in the Remaining Time
Continue until you’ve accumulated 24 clean & jerks.

ROM Conditioning
4 Sets of 4-6 Kettlebell Sotts Press (per arm)
Do not bounce at the bottom of the whole.

Conditioning
100 Double-unders
30 Calorie Bike
800 Meter Run
Rest 2 Minutes
800 Meter Run
30 Calorie Bike
100 Double-unders

 

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