Week # 4 of 6

Monday 4/29/2024

Strength

Back Squat

Accumulate 28 reps at 80% of weeks 1’s single

Conditioning

1,000/800m Row

10 Rounds For Time

5 Push Ups (Rx+ 10)

10 Air Squats

1,000/800m Row

Tuesday 4/30/2024

Strength

A1. Power Clean, 4 sets of 1-1-1-1, building

A2. Weighted Chin Up, 4 sets of 5-7, across

Conditioning

5 Rounds For Time

20 Alternating Dumbbell Snatch (50/35)

10 Pull Ups

50 Double Unders

Wednesday 5/1/2024

Conditioning

25 minute AMRAP

300/250m Row

10 Burpees Over Rower

10 Box Step Up (Rx+ KB loaded)

10 Goblet Clean (24/16)

Thursday 5/2/2024

Strength

5 sets

2 Push Press + 2 Push Jerks, building

Conditioning

10 Rounds For Time

1 Power Clean and Jerk (135/95, Rx+ 185/125)

5 Handstand Push Ups (Rx+ Strict)

Friday 5/3/2024

Strength

A1. 2 Hang Power Snatch + 1 Overhead Squat, 4 sets, building

A2. Pistol Squat Practice, 4 sets of practice

Conditioning

5 Rounds

2 minute AMRAP

7 Hang Power Snatches (75/55, Rx+ 115/75)

7 Toes to Bar (Rx+ 3 Bar Muscle Ups)

Wall Balls w/ remaining time

1 minute REST

Saturday 5/4/2024

Strength

A1. Dumbbell Deficit Push Ups, 3 sets of max reps

A2. Single Arm Ring Row, 3 sets of 8-10/side

A3. Forearm Plank Bodysaw, 3 sets of 8-12

Conditioning

EMOM for 15

M1: 6-8 Burpee Dumbbell Clean (2×50/2×35)

M2: Accumulate 30 second in L-sit

M3: 8-10 Calorie Assault Bike

M4: 20-30 Walking Lunge

M5: 10-12 Calorie Row