CompTrain60 Build Cycle Week 12

WARM UP

SNATCH COMPLEX

In 15 mins, for max load

• 1 x [1 Power Snatch + 2 Squat Snatches + 3 Overhead Squats]

“When Randy Met Nancy”

For Time, Time Cap 25

75 Power Snatches 75/55

Rest 2 mins, then directly into

5 rounds

• 400m Run
• 15 Overhead Squats 95/65

*****Additional Work*****

1 set of max unbroken Ring Muscle Ups (before)

GHD Sit Ups

• 5 rounds of 30 reps on 3:00

Row Intervals

3 rounds for total time

• 250m row, rest 1 min
• 500m row, rest 2 mins
• 750m row, rest 3 mins