Week 4 of 4: Friday
Strength Conditioning
Every 3 Minutes for 5 Rounds
3 Full Snatches @ 75%
4 KB Front Rack Step Ups (70/53)(24/20)
5 3′ Burpee Broad Jumps
Conditioning
3 Rounds
400 Meter Run
15 Deadlifts (225/155)
Conditioning
8 Minute AMRAP
12 Dumbbell Overhead Squats (50/35)*
12 Push-ups
2 Rope Climbs
*6 reps with each arm
Strength Conditioning
8 Power Clean @ 80% of Max Clean & Jerk
Rest 1.5 Minutes
6 Power Cleans @ 83% of Max Clean & Jerk
Rest 1.5 Minutes
4 Power Cleans @ 87% of Max Clean & Jerk
