Week 6 of 6: Monday

Weightlifting
Every 2.5 Minutes for 5 Rounds
1 Snatch Pull
1 Mid Hang Snatch
1 Low Hang Snatch
Begin @ 70% of Max Snatch & Increase to Max 78%

Weightlifting
Full Snatch
1 x 2 Reps @ 78%
1 x 1 Rep @ 80%
2 x 1 Rep @ 83%
% Based Off Max Snatch

Strength
Front Squat
1 x 6 Reps @ 65%
1 x 6 Reps @ 68%
1 x 6 Reps @ 70%
2 x 2 Reps @ 73%

Conditioning
38 Minute AMRAP
25 Kettlebell Front Rack Squats
150′ Sled Pull
25 Double Russian Kettlebell Swings
15′ Sled Push
@ Minutes 12 & 25, stop and rest for 1 Minute

*Perceived Effort Pace: 3-4. Move at a constant and steady pace through this workout. The primary goal is not to accumulate as many reps as possible. Instead, try to minimize rest time and keep your heart rate low. The entire workout is 38 minutes. What would your pace be if you had to do a 38-minute run? Think more in those terms than the traditional constant high intensity you are used to. Select weight based on feel. Use two kettlebells for both kettlebell movements.

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