Phase 4, Week 5 of 7, Day 1

Team Soul Training Pro:

AM Session

Air Bike;
10 x :30 ME SPRINT + 2:00 Slow Spin
*Report Calories and Avg RPM each set 

PM Session

Weightlifting

A) Snatch:
2×2@70% 2×2@75% 2×2@80% 2×1@85%
Work up to your Minimum for 2 singles
Rest 4:00
2×1@80% 2×1@85%
Work up to your Minimum for 2 singles

B) Snatch Pull:
1×2@90% 1×2@100% 4×2@110%

Conditioning

For Time:
100 DU’s
+
3 HSPU
3 Power Cleans (185/125)
9 HSPU
6 Power Cleans (185/125)
15 HSPU
9 Power Cleans (185/125)
21 HSPU
12 Power Cleans (185/125)

Accessories

A1) RKBS w/ 2 KBs x15
A2) KB Good Morning x10
x4 sets
*heavier than week 1

Team Soul Training Development: 

AM Session

Air Bike;
7 x 0:30 ME SPRINT + 2:00 Slow Spin
*Report Calories and Avg RPM each set.

PM Session

Weightlifting

A) Snatch:
2@60% 2@65% 2@70% 2@75%, 2×1@80%
Work up to your Minimum for 2 singles

B) Snatch Pull:
5×2@90-110%

Gymnastics

30 Pull Ups for Time
OR
5:00 ME Pull Ups

*Perform Ring Rows if unable to do Pull Ups

Conditioning

For Time:
60 DU’s
+
3 Power Cleans (135/95)
3 Push Jerk
6 Power Cleans
6 Push Jerk
9 Power Cleans
9 Push Jerk
12 Power Cleans
12 Push Jerk

Accessories

A1) Russian Twist w/KB; x20
A2) KB Good Morning; x10
x3 sets