Week 1 of 4: Saturday

Weightlifting
Snatch
Every 2 Minutes for As Many Rounds As Needed
Work up to a heavy single.
Begin @ 55% of Max & Increase Every Round

Weightlifting
Clean
Every 2 Minutes for As Many Rounds As Needed
Work up to a heavy single.
Begin @ 55% of Max & Increase Every Round

Strength Conditioning
Every 3 Minutes for 5 Rounds
5 Tap & Go Power Cleans
4 Shoulder-to-Overhead
@ 70% of Today’s Max Clean

Conditioning
7 Rounds
12/9 Calorie Bike Sprint
9 Dumbbell Thrusters (50/35)*
Rest 1.5 Minutes Between Rounds
*Use 2 Dumbbells

Strength
Weighted Back Hypers
4 Sets of 5-8 Reps

Weighted GHD Holds
4 Sets of 20-30 Seconds

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