Week 4

Day 1

Strength: 

1: Squat snatch: 10 rounds – Every 2 minutes, complete:

-1x squat snatch (Increase load each round, so the 10th set is a max for the day)

2: Back squat (Deload week): 60%x 5 reps, 65%x5 reps, 70%x 5 reps.

Work Capacity: Complete as many rounds as possible in 7 minutes of:

-10x burpee (touch 6″ target above max reach)

-10x thruster (95#/65#)

*Rest 3 minutes, then:

In 7 minutes, complete the following for max distance:

-Front rack walking lunge (95#/65#)

*Each time you put the barbell down, run 200m.

Core: 3 rounds:

-1x 4 position snatch halting deadlifts (Pause for 5 seconds at each of the following positions: 1″ off the deck, below the knee, 1″above the knee, pockets). Use 105%, 110%, 115% 1 RM snatch.

-Rest as needed

Day 2

Strength: 

1: Clean and jerk: 10 rounds – Every 2 minutes, complete:

-1x clean and jerk (Increase load each round, so the 10th set is a max for the day)

2: Push press (Deload week): 60%x 5 reps, 65%x5 reps, 70%x 5 reps.

Work Capacity: 4 rounds – Every 5 minutes, complete:

-50x unbroken double unders

-25x ball slams (30#/20#)

-5x muscle ups

Conditioning (Optional): 10 rounds on the C2 rower of:

-Pull a sub-1:25/500-m pace for as long as possible

-Rest 3 minutes

Day 3

Strength:

1: Front squat: Work up to a max for the day in 10 reps or less.

*Warm up, then rep scheme should look something like 3-2-1-1-1-1-1.

2: 14 minutes – EMOM, perform:

-Odd minute: 20m prowler push (Heavy)

-Even minute: 1x rope climb, legless + 1x rope climb

Work Capacity: In 12 minutes, complete the following:

-Row 2,000m

-20x toes to bar

-max rep overhead squat (95#/65#)

Core: 3 rounds:

-12x reverse hypers (Heavy)

-Rest 90 seconds

-5x Front rack Sotts press (AHAP)

-Rest 90 seconds

Day 4

Strength: 

1: Split jerk (behind the neck): 10 rounds – Every 60 seconds, complete:

-1x split jerk behind the neck. Work up to a max for the day.

2: Complete 4 rounds of:

-5x shoulder to overhead (Use 60-70% of your 1 RM split jerk behind the neck)

-Superset with:

-Max rep weighted pull up (You choose the weight)

*Rest 2 minutes between rounds

2: Deadlift (Deload week): 60%x 5 reps, 65%x5 reps, 70%x 5 reps.

Work Capacity: Complete 10-8-6-4-2 reps of:

-Squat Clean (135#/95#)

-Burpee box jump overs (30in/24in)=

Day 5

Strength: 

1: Pause front squat: 10 rounds – Every 90 seconds, perform:

1x pause front squat (5 second pause in bottom position). Work up to a max for the day.

2: Bench press (Deload week): 60%x 5 reps, 65%x5 reps, 70%x 5 reps.

Work Capacity: Complete the following for time:

-Run 200m

-40x wallball (20#/14#)

-Run 400m

-30x wallball (20#/14#)

-Run 800m

-20x wallball (20#/14#)