Week 4

Day 1

Strength: 

1: Power clean + clean: 5 rounds – Every 2 minutes, complete:

-1x power clean + 1x clean (75% 1 RM clean)

2: Split jerk – Work up to a 1 RM. Then back it down 10% for 2 x 2 reps.

3: Back squat: 75%x5, 80%x5 reps x 3 sets, 83%x3, 80%x5.

Work Capacity: Complete 10 rounds, each for time of:

-10x thrusters (95#/65#)

-10-9-8-7-6-5-4-3-2-1x bar facing burpees (Each round, eliminate 1 burpee)

*Rest 60 seconds between rounds.

Core: 4 rounds:

-30 second max effort toe to bar

-60 second rest

-30 second max effort glute ham raises

-60 second rest

Day 2

Strength:

1: Muscle snatch + snatch balance no dip: Work up to a 1+1 max for the day.

2: Power snatch + snatch: 5 rounds – Every 90 seconds, complete:

-1x power snatch + 1x snatch (75% 1 RM Snatch)

3: Push press: 80% x 5×5 sets.

Work Capacity: Complete 4 rounds for time:

-200m run

-20x db snatch, alternating (50#/35#)

-2x rope climbs, 15 ft

Core: For time:

-400m farmers carry (2x 70#/2×53# KB)

Day 3

Strength: 

1: Clean halting deadlift + clean: 5 rounds – Every 2 minutes, complete:

-2x clean halting deadlift + 1x clean (70-75% x 3 sets)

2: Front squat: Work up to a 2 RM in no more than 8 sets total.

Work Capacity: 21 minutes, 7 rounds – EMOM, perform:

-Minute 1 = 40x double unders

-Minute 2 = 20x barbell jumping lunges (45#/35# barbell on back)

-Minute 3 = max rep unbroken bar muscle up

Core: 3 rounds:

-60 second side plank, left side

-60 second side plank, right side

-rest 60-90 seconds

-10x weighted back extensions (AHAP). Pause for 1 second at full extension.

-Rest 60-90 seconds

Day 4

Strength: 

1: 3 position snatch (1x high hang+1x hang+1x floor): 5 rounds – Every 2 minutes, complete:

-1x 3 position snatch (75% x 1 set, 78% x 2 sets, 80% x 2 sets)

2: Snatch push press: 81%x5x5 sets. Percentages taken off your 1 RM snatch.

Work Capacity: Complete AMRAP in 15 minutes of:

-15x toes to bar

-10x deadlift (155#/115#)

-5x snatch (115#/75#)

Core: 3-4 rounds:

1) 5x Sotts press (Snatch grip behind the neck)

-rest 60 seconds

2) 15x banded good morning

-rest 60 seconds

3) 3x max height box jump

-rest as needed

Day 5

Strength: 

1: Muscle clean: Work up to a 2 RM.

*Rest 60 seconds, then:

2: Complete as many reps as possible in 4 minutes, of:

-Touch and go power clean (For load, use your 2 RM muscle clean)

*Once you put the barbell down, you are done. You are allowed to rest with the barbell in the front rack position and the hang position, but all reps must be touch and go…no resting with the bar on the deck.

Work Capacity: Perform as many rounds as needed until you reach a total of 3000m:

1: Every 3 minutes, perform:

-3x bench press (bodyweight)

-Max distance row

*If needed, scale the bench press weight so you don’t perform more than 10 rounds.