10/31-11/6
Week 4
Monday
Snatch
3 reps @75%
2 reps @80%
1 rep each @85%, 90%, 95%
Snatch Pull
3 x 3 reps @95%
WOD
10 minute AMRAP
15 Calorie Row
10 Lateral Burpees Over The Rower
Tuesday
Front Squat
3 reps @75%
2 reps each @80%, 85%
WOD
20 minute AMRAP
24 Double-unders
12 DB Thrusters (pick weight. Make it challenging)
8 Burpee Pull-ups
Wednesday
Clean Deadlift + Mid-Hang Clean
2 x 3 reps @75%
Clean Deadlift
4 x 3 reps @105%
OHS
2 x 3 reps @85%
Push Press + Jerk
2 x 3 reps @70%
Thursday
3 Cleans + 1 Jerk @ 75%
2 Cleans + 1 Jerk @ 80%
Clean & Jerk
1 rep each @85%, 90%, 95%
Clean Pull
3 x 3 reps @95%
WOD
3 Rounds For Time
100 Meter Medicine Ball Run (20/14)
20 Medicine Ball Cleans (20/14)
15 Ring Dips
Friday
Back Squat
5 reps each @80%, 85%, 80%
WOD
Every minute on the minute for 16 minutes
Min 1: Max Rep Wall Walks
Min 2: Max Rep Sit-ups
Min 3: Air Bike, Max Calories
Min 4: Rest
Saturday
3 person teams
10-9-8-7-6-5-4-3-2-1 Rep rounds for time
Deadlift (225/155)
Bench Press (165/115)
Squat Clean (135/95)