3 Rounds of:
5 Box Jumps
5 Front Squats, with empty bar
Heavy singles are generally 90-95% of an athletes 1 Rep Max
3 sets x 5 reps @ 70% of Heavy Single (or +5lbs previous session)
– Rest 2 min between sets
Feets are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body
3 rounds of:
8 Heavy Front Squats
2min Max Calories on the Bike
– Rest 3 minutes after each round
2 rounds for time:
10 Power Snatches, around 60% of your max Snatch
Your score on the first workout is the number of calories you get each round. So you should have 3 scores when you finish, and your score should barely be moving either up or down. If your score drops drastically than you went out too hot, and if it goes up more than 5 calories each round. Choose your weights according to the stimulus. The goal of the weightlifting portion is to fatigue you and slow you down, then you’re going to push hard on the conditioning portion. Be sure to choose a weight for the snatch that you could do unbroken if you were fresh.
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