7* WEEK PPOGRAM FOR BEGINNER

Day 1
Weightlifting:
Power clean to max, 20 minute time limit

Conditioning:
“Helen” 3 rounds for time: Run 400m/21 kettlebell swings, 24kg/12 pullups     

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Day 2
Strength:
Front Squat 1RM

Conditioning:
AMRAP 10 minutes” 10 box jumps, 24”/10 hand release pushups/10 walking lunges

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Day 3
Weightlifting:
Hang power snatch max double, 20 minute time limit

Conditioning:
3 rounds for total reps: 1:00 wall ball/1:00 toes-to-bar/1:00 row for calories/1:00 rest