Week 4 of 4: Monday
Strength Conditioning
5 Rounds
10 Chest-to-Bar Pull-ups
1 Complex of 1 Power Clean + 1 Mid Hang Squat Clean + 1 Front Squat + 1 Jerk @ 70, 73, 75, 78, 80%
Rest 1 Minute Between Rounds
Conditioning
8 Minute AMRAP
10 Push Press (115/80)
8 Bar Facing Burpees-over-the-Bar
6 Air Squats
Gymnastics
8 Minute EMOM
Even Minutes: 6 Ring Muscle-ups
Odd Minutes: 12 Ring Toes-to-Bar
Mobility
10 Minutes Opening Shoulders, Mid & Upper Back
Conditioning
5 Rounds
9 Dumbbell Thrusters (50/35)
9 Calorie SkiErg
