Cycle: Strength + Base Endurance
Week 3 of 8: Friday

Prep
3 Sets
Back Squat Walk Out
115% of Back Squat x 15 Seconds

Strength
Every Minute for 12 Minutes
(12 total sets)
2 Back Squats
Sets 1-6: At 60% of max back squat.
Sets 7-12: At 65% of max
back squat.

Weighted GHD Situp Hold
5 Sets of 20-30 Seconds

Strength Conditioning
Every 2 Minutes for 7 Rounds
3 Deadlifts
2 Hang Power Cleans
1 Jerk
@60, 65, 68, 70, 73, 75, 78% of Max Clean & Jerk

Conditioning
50 Russian Kettlebell Swings
25/21 Calorie Bike
30 Russian Kettlebell Swings
20/17 Calorie Bike
15 Russian Kettlebell Swings
15/12 Calorie Bike
Kettlebell Weight: 70/53

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