Week 4 of 8: Saturday
Weightlifting
Part 1
Clean & Jerk
Work up to a heavy clean & jerk for the day.
Part 2
Every 2 Minutes for 6 Rounds
1 Power Snatch, 1 Power Position Power Snatch, 1 Overhead Squat
Work up to a heavy but comfortable complex for the day.
Gymnastics
2 Rounds of (8-minutes total):
Minute 1: 10 Ring Muscle-ups
Minute 2: 25′ Handstand Walk
Minute 3: 10 Bar Muscle-ups
Minute 4: 25′ Handstand Walk
Conditioning
40 Wall Balls (20/14)
5 Squat Snatches
40 Push-ups
5 Squat Snatches
40 Toes-to-Bar
5 Squat Snatches
Bar Weight: Ending Complex Weight From Part 2
