Warm Up
For quality:
3 rounds (light kettlebell) of:
Bike, 1:30
10 Inchworms
15 Kettlebell Swings
10 Goblet Squats
-- then --
2 rounds (empty barbell) of:
10 Snatch Grip Push Press
10 Muscle Snatches
10 Overhead Squats
Weightlifting
Week 8
I. Every 3 mins x 6 sets: Snatch Grip Push Press
1 x 5 reps @ 65%
1 x 5 reps @ 70%
2 x 4 reps @ 75%
2 x 3 reps @ 80%
II.A Every 2 mins x 6 sets: Power Snatch
6 x 2 @ 60 - 65%
Rest 5 - 10 mins
II.B Every 2 mins x 6 sets: Power Cleans
6 x 2 @ 60 - 65%
III. Every 1:30 mins x 3 sets: Pulls
3 x 2 reps @ 100 - 105% Snatch Pull
Rest 5 mins
3 x 2 reps @ 100 - 105% Clean Pull
Conditioning
Every 4 mins x 5 sets
200m Run or Row
15 / 11 cal Bike
8 Burpee Box Jump Overs
Gymnastics
4 Rounds for Quality
9 Close Grip Dumbbell Bench Press, pick load
9 Feet Elevated Parallette Push-ups
9 Wall Handstand Shoulder Taps
Scale down to 7 reps as needed
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