Week 4 of 8: Monday
Prep
1000 Meter Row
3 Sets of 2 Unbroken Complexes of:
1 Muscle clean
1 Mid Hang Power Clean
1 Power Position Power Clean
1 Strict Pres
3 Push Jerks
(95/65)
Strength
Sumo Deadlift
80 x 5
85 x 4
90 x 3
95 x 2
Conditioning
Round 1
400 Meter Run
8 Power Cleans @ 65%
20 Calorie Bike
10 Shoulder-to-Overhead @ 65%
Round 2
400 Meter Run
10 Power Cleans @ 75%
20 Calorie Bike
8 Shoulder-to-Overhead @ 75%
Round 3
400 Meter Run
12 Power Cleans @ 85%
20 Calorie Bike
6 Shoulder-to-Overhead @ 85%
Rest 2 Minutes Between Rounds
Percentages Based Off Clean & Jerk Max
Gymnastics Conditioning
30 Toes-to-Bar
25 Strict Handstand Push-ups
-Rest 1.5 Minutes-
20 Toes-to-Bar
20 Strict Handsand Push-ups
-Rest 1 Minutes-
20 Toes-to-Bar
15 Strict Handstand Push-ups
Accessory
Reverse Hypers
10-8-6-6
