Strength Conditioning/Speed Training Cycle: Week 1 of 5, Friday

Strength Conditioning
Every 2.5 for 4 Rounds
4 Power Snatches @ 70-75% of Max Snatch
10 Strict Pull-ups
-Rest 3 Minutes-
Every 2.5 Minutes for 4 Rounds
2 Squat Snatches @ 80-85%
10 Strict Handstand Push-ups

Conditioning
4 Rounds
8 Power Cleans (135/95)
8 Calorie Bike
8 Slam Ball Ground to Over Shoulder (100/70)

Strength
Snatch Grip Bent-over Barbell Row 4 x 4

Row
8 x 300 Meters
Work:Rest 1:1

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