The work on Sundays will be optional – if you have time to do 4 strength workouts, great, but if you missed one during the week, use Sunday to make that one up.
- Power snatch 60-70% x 3 x 5
- Snatch DL 100% x 2 x 4
- 3 sets, rest as needed:
- 15 GHD sit-ups
- 15 back extensions (weighted if easy)
- Conditioning: 4-7 fast burpees on every 30 sec for 5 minutes (10 sets). Should be about 10-15 seconds of burpees.