Strength Conditioning/Speed Training Cycle: Week 5 of 5, Wednesday

Prep
2 Rounds
8 Dumbbell Overhead Squats (Per Side)
16 Step Walking Overheard Dumbbell Lunges (8 Per Arm)
Select a moderate weight

Strength
4 Rounds Not For Time
5 Moderately Heavy Thrusters
Rest as needed between sets.
You are not looking for a max. Pick a challenging weight that you will not fail & can maintain perfect form.

Strength
Every 1.5 Minutes for 8 Rounds
1 High Hang Squat Snatch
Begin at 70% and increase to max 80%

Gymnastics
4 Sets
20 Chest-to-Bar Pull-ups
25′ Handstand Walk
Rest no more than 2 minutes between sets

Run
30-40 Minutes Easy Pace

 

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