Strength Conditioning/Speed Training Cycle: Week 4 of 5, Saturday
Strength
15 Minutes to Work up to a Max Clean for the Day
Strength Conditioning
Every 2.5 Minutes for 4 Rounds
1 Pause Power Clean (Pause Right Above the Knee)
1 Mid Hang Squat Clean
1 Jerk
@ 80% of Max Clean From Part 1
Conditioning
3 Rounds
10/8 Calorie SkiErg
10 Deadlifts (245/175)
At the 7 Minute Mark:
25 Overhead Squats (135/95)
25 Burpee Box Jump Overs (24/20)
Accessory
Bent-Over Barbell Back Rows
4 Sets of 8-12 Reps
Tricep Extensions + Bench Dips Superset
4 Sets of 8-12 + 8-12 Reps
