Week 4 of 8: Friday
Strength
Every 2.5 Minutes for 6 Rounds
1 Complex of:
1 Hang Squat Clean
1 Power Clean
1 Front Squat
Start @ 70% of Max Clean & Jerk & Increase to a Max Complex
Strength Conditioning
Every 2 Minutes for 5 Rounds
2 Squat Cleans @ Ending Weight From Part
6 Bar Facing Over-the-Bar Burpees
6 Box Jumps (24/20)
Good Mornings
3 Sets
8-6-4 Reps
Heavier than last week
Conditioning
6 Rounds
12 Air Squats
12 Calorie Row
12 Toes-to-Bar
Every 1.5 Minutes Compete 3 Thrusters (185/130)
Accessory
3 Rounds
12 Double Kettlebell Suitcase Deadlifts
50′ Kettlebell Farmer’s Carry
Rest no more than 2 minutes between sets
