Week 3 of 4: Friday
Strength
5 Minute EMOM
2 + 2 Hang Power Cleans + Jerks @ 73, 75, 78, 80, 83%
Rest 3 Minutes
5 Minute EMOM
1 Squat Clean@ 85%
Rest 3 Minutes
Every 1.5 Minutes for 4 Rounds
1 Power Clean + Jerk @ 88%
Strength Conditioning
4 Rounds
12 Front Rack Kettlebell Step-ups (24/20)(44/35)
10 Dual Dumbbell Push Press (50/35)
Rest 1 Minute Between Rounds
Conditioning
1000 Meter Row
30 Deadlifts (225/155)
20 Box Jumps (24/20)
10 Bar Muscle-ups
Bodywork
10 Minutes Opening Shoulders, Mid & Upper Back
Conditioning
4 Rounds
4 Mid Hang Power Snatch @ 60, 65, 70, 75%
4 Over-the-Bar Burpees
