100724-101124

Monday

Back Squats

3 x 3 @ 84%

+

2 x 3 @ 88%

Workout

AMRAP X 8

7 DB (2) Deadlifts

14 DB Alt Hang Power Snatches 50/35

21 Double Unders

Fitness: 35/20

42 single Unders

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Tuesday

2 Rounds For Time W/ a partner

1000/800m Row

30 Pull Up

*rest 2:00

2 Rounds For Time:

1000m/800m Ski

30 Toe to Bar

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Week 4 Cycle

Split Jerk

A) Split Jerk

1 Tall Jerk + 2 Strict Press

x 5 sets @ 30% - 50% of 1RM

Split Jerk

Every 90sec x 6

2 Split Jerks

@ 70% (& slightly build)

Accessory

2-3 Rounds

100m Crossbody Carry

20 Banded Pull Downs

:15-:20 Inverted Row Static Hold

10 Stationary Dips

10/10 S/A Banded Presses

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Thursday

4 Rounds:

4:00 On / 2:00 Off

Run 300m

15 Line Facing Burpee

*Max Cal C2 Bike Remaining

Time

Score = calories

Fitness: decrease the amount of burpees or run distance

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Friday

5 Power Clean Singles

(building, starting @ 80% +

(or slightly heavier than week 1)

rest :90 between

Power Clean

Hang Power Clean

4 x 6 @ 75% of today's heavy single.

For Time:

10-9-8-7-6-5-4-3-2-1

Front Squat 135/95

1 Rope Climb after each set (10 total)

Fitness: DB front squats

2 rope pulls or 4 strict T2B