A.1 Power Clean 5, 5, 5, 5, 5
A.2
21-15-9
Back Squat #155/#115
Hand Release Push Ups
KB Swings
A.3
3 x 15 Inverted Ring Row
3 x 20 Superman
Alternate between exercises.
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Row 2,000M (250M Intervals)
Then…
20 Minute AMRAP
10 Push Press #115/#80
10 KB Swings
10 Box Jumps
1 Partner finishes a round and the other rests.
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A.1 Deadlift 7, 7, 7, 7
A.2
30 Calorie Row
30 Bar Facing Burpees
30 Hang Power Clean #135/#95
A.2
300 Flutter Kicks
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A.1 Wendler Press- Week #4, Cycle #4, De-Load Week- Final Week
40% x 5, 50% x 5, 60% x 5
A.2
30 Burpee Box Jump
Run 400M
15 Power Snatches #135/#95
Run 800M
15 Power Snatches
Run 400M
30 Burpee Box Jumps
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Run 800M
6 Rounds
10 Chest 2 Bar
10 Front Squats #165/#115
10 Burpees
Run 800M
Run together then alternate Rounds
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A.1
8 Minutes to establish 3Rm TnG Power Snatch
8 Minutes to establish 3RM TnG Power Clean & Jerk
A.2
1,000M Shuttle Run
Then…
10 Minute AMRAP
5 T&G Power Cleans @ 80% of A.1
25 HR Push Ups
5 Chest 2 Bar Pull Ups
Then…
1,000M Shuttle Run
** 1,000M Shuttle Run = Running to end of driveway and back 5x.
Post loads and times to comments.