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

Strength
15 Minutes to Work up to a Max Clean & Jerk for the Day

Strength Conditioning
Every 2 Minutes for 5 Rounds
1 Squat Snatch
3 Overhead Squats
-Rest 4 Minutes Then-
4 Rounds
10 Overhead Squats @ 70% of Max From Part 1
10 Burpee Box Jumps (24/20)
Rest 1 Minute Between Rounds

Conditioning
8 Minute AMRAP
2 Deadlifts (225/155)
2 SkiErg Calories
4 Deadlifts (225/155)
4 SkiErg Calories
6 Deadlifts (225/155)
6 SkiErg Calories
Continue this pattern, adding 2 reps per round to each movement

Conditioning
4 Rounds
2 15’Rope Climbs
20 Wall Balls (20/14)
10 Alternating Dumbbell Snatches (50/35)

Row
1000 Meter Row x 3
Work:Rest 2:1

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