Week # 4 of 6
Monday 8/15/2022
Strength
Deadlift
7 sets of 3 (heavier than last week)
Conditioning
EMOM for 15
M1: 12-15 Dual Kettlebell Sumo Deadlifts(2x 24/16, Rx+ 2x 32/24)
M2: 12-15 Toes to Bar
M3: 30-50 Double Unders
Tuesday 8/16/2022
Strength
Hang Squat Clean
8 sets of 2 (2.5-5lbs heavier last week)
Conditioning
Every 5 minutes for 4 Rounds
12 Hang Power Cleans (95/65, Rx+ 115/75)
12 Front Squats
12 Shoulder to Overhead
24/20 Calorie Row
Wednesday 8/17/2022
Partner Conditioning
3 Rounds For Time
50 Dumbbell Snatches
50 Burpees Over Dumbbell
50 Wall Balls
50 Medicine Ball Sit Ups
50 Box Jump Overs
Thursday 8/18/2022
Strength
Push Press
6 sets of 3, across (2.5-5lbs heavier than last week)
Note: perform a 7th set for max reps at the same weight
Conditioning
21-15-9
Power Snatch (75/55, Rx+ 95/65)
Ring Dip
Calorie Row
Friday 8/19/2022
Strength
Back Squat Waves
5-3-1
5-3-1
5-3-1, building
Conditioning
2 Rounds For Time
50 Air Squats
25 Sit Ups
25 Pull Ups
Saturday 8/20/2022
Conditioning
“Hot Start”
5 Sets
6 Burpee to Skater Jump (3/side) immediately into row or bike SPRINT 10-15sec @ HIGH EFFORT
Rest 1:30 b/w rounds
Strength
30 minute EMOM:
M1-5: 1 Snatch Deadlift + 1 Hang Muscle Snatch
M6-M10: 1 Snatch Pull + 1 Hang Power Snatch + 1 Overhead Squat
M11-M15: 1 Power Snatch + 1 Hang Squat Snatch
M16 – 25: 1 Power Snatch + 1 Squat Snatch
M25-M30: 2 Snatch Pulls
Note: compare to week 1
