Week 4 of 8: Monday
Weightlifting
Every 2 Minute for 4 Rounds
1 Power Position Power Clean + 2 Push Presses @ 60-65%
Rest 2 Minutes
Every 2 Minutes for 5 Rounds
1 Power Position Squat Clean + 1 Push Jerk*
*Start @ 70% of Max & Increase to a Heavy Single
Conditioning
30-20-10
Dumbbell Shoulder-to-Overhead (50/35)*
Chest-to-Bar Pull-ups
*Use Two Dumbbells, One in Each Hand
15-minute Time Cap
Strength
Back Squat
2 x 4 @ 83%
1 x 3 @ 85%
1 x 2 @ 87%
Conditioning
Every 3 Minutes for as long as possible*
1 Minute Max SkiErg Calories
In the Remaining 2 Minutes Complete:
10 Power Cleans (135/95)
8 Bar Facing Over-the-Bar Burpees
*Stop when you are no longer able to complete the 10 power cleans & 8 burpees in 2 minutes.
Score=Total SkiErg Calories
