Week 4 of 6: Friday
Strength
Pause Front Squat
1 x 4 Reps @ 70%
1 x 3 Reps @ 75%
1 x 3 Reps @ 78%
2 x 2 Reps @ 80%
Power Jerk
1 x 3 Reps @ 65%
1 x 3 Reps @ 70%
1 x 2 Reps @ 75%
2 x 2 Reps @ 80%
Weighted Back Extensions
4 x 8 Reps
Conditioning
For Time
21-15-9
Snatches (75/55)
Calorie Bike
Recovery
15-30 Minute Easy Row or Run
