Cycle: Strength + Base Endurance
Week 6 of 8: Friday

Strength
Good Mornings
4 Sets of 4-6 Reps

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

Weight GHD Situp Hold
4 Sets of 6-10 Reps + 20-30 Second Hold on Last Rep

Conditioning
20 Hang Power Snatches (95/65)
15 Box Jumps (24/20)
20 Calorie Bike
Rest 1.5 Minutes
15 Hang Power Snatches (115/80)
12 Box Jumps (24/20)
15 Calorie Bike
Rest 1.5 Minutes
10 Hang Power Snatches (135/95)
9 Box Jumps (24/20)
10 Calorie Bike

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