Week 5 of 5: Wednesday

Weightlifting
Part 1
5 Sets
1 Snatch High Pull
1 Snatch
1 Overhead Squat
Rest 2 Minutes Between Sets
Begin @ 60% of Max Snatch & Increase to Max 70%

Part 2
5 Sets
1 Clean Lift Off
1 Clean
1 Jerk
Rest 2 Minutes Between Sets
Begin @ 60% of Max Clean & Jerk Increase to Max 70%

Conditioning
For 39 Minutes Move Through:
800 Meter Run
15 Muscle-ups
20 Muscle Snatches
25 Strict Neutral Grip Dumbbell Presses
30 Calorie Bike
20 Dumbbell Bench Press
Perceived Effort Pace: 3-4
*Select weight based on feel. Each movement should be broken up in no more than 2 sets. If you have to break it up in more than 2 sets, you’ve gone too heavy. If you do any movement unbroken without struggling (at least the last 5 reps), you’ve gone too light.

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