Week 4

SESSION 1

Strength:

1: Back squat: Complete 9 sets of:

-2x back squats (Increase weight each set so the 9th set is hard, but doable)

-Superset with 20m prowler push (AHAP)


Work Capacity: Complete as many rounds as possible in 12 minutes of:

-10x DB snatch (50#/35#)

-50x double unders

Core: For time:

-400m yoke carry (bodyweight)

*If you do not have access to a yoke, use a barbell in the back rack position.

SESSION 2

STRENGTH:

1: Clean: 10 rounds- Every 90 seconds, compete:

-1x squat clean (work up to a max for the day)

2: 8 rounds (16 minutes)- EMOM, perform:

-Odd minute = 2x split jerk (Work up to a max double for the day)

-Even minute = 5x barbell bent over row (AHAP)

WORK CAPACITY: Complete 3 rounds for time of:

-21x row (calories)

-15x Box jump (24″/20″)

-9x hang power clean (115#/85#)

CORE: For time

-50x medball GHD sit ups.

SESSION 3

Strength: Work up to a 1 RM power snatch (10 minute time cap)

Work Capacity: Complete 20 rounds for time of:

-5x wallball (20#/14#)

-3x handstand push up

-1x power snatch (70-80% 1 RM power snatch)

SESSION 4

1: Front squat: Complete 9 sets of:

-2x Front squats (Increase weight each set so the 9th set is hard, but doable)

-Superset with 8x DB jumping lunges (2x 35#/2x 25#)

Work Capacity: Complete the following for time:

-30x hand release push ups

-500m row

*Rest 2 minutes and complete the following:

-20x push ups

-500m row

*Rest 2 minutes and complete the following:

-20x ring push ups

-500m row

Core: 3 rounds:

-10x weighted back extensions (AHAP)

-rest 90 seconds

-20x weighted sit ups (AHAP)

-rest as needed

SESSION 5

STRENGTH:

1: 7 rounds (14 minutes): EMOM, complete:

-1x muscle snatch + 2x Snatch balance (no dip)

-5x max height box jump

2:  10 rounds – Every 2 minutes, complete:

-3x snatch (work up to a max triple for the day).

Work Capacity: Complete 4 rounds for time of:

-15x thrusters (95#/65#)

-15x pull ups

Core: 3 rounds:

-5x Snatch grip Sotts press (AHAP)

-Rest 90 seconds

-20m handstand walk (10m x 2…the purpose of this is to have you work on your turns mid handstand)

-Rest as needed