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

Strength
Work up to a 3-rep max back squat

Strength Conditioning
Every 2 Minutes for 4 Rounds
1 Complex of:
1 Snatch High Pull, 1 Power Snatch, 1 Mid Hang Squat Snatch, 1 Overhead Squat
@ 65% of Max
-Rest 2 Minutes-
10 Squat Snatches @ 70%
30 Alternating Front Rack Kettlebell Lunges (70/53)
50 Russian Kettlebell Swings (70/53)
*Move at a consistent pace through the second part of this workout. Control your heart-rate and breathing. Steady tempo pace; somewhere between easy and hard – but neither of the two.

Conditioning
30-20-10
Kettlebell Deadlifts (70/53)
Calorie Ski Erg
GHD Sit-ups
-Rest 2 Minutes-
Max Toes-to-Bar in 2-Minutes

Run/Bike
5 Rounds
In 1:30 Complete:
200 Meter Sprint Run + Max Bike Calories
Rest 2 Minutes Between Rounds

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