May The Fourth Be With You!!!

---

Strength

Back/Front Squat 3×10 @ 50% (5RM)

Lift

5 Sets (Ascending Weight) of:

[Clean Pull + Hang Clean] x3 + Jerk (2)

MetCon

5 Rounds For Time of:

50 Double Unders

12 T2B

MetCon (Steady State Cardio)

Accumulate As Many Metres As Possible In 50 Minutes of:

Rowing

Running

Ski Erg

• Must complete a minimum of 2500m Row, 1500m Ski Erg & 1000m Run

• Must compete these distances BEFORE moving on to any of the other disciplines

• Partitioning IS allowed

Strength

Push Press 3-3-3-3 (Ascending)

*After Each Set Perform 10 Shoulder Taps*

Rx = Handstand

Sc = Plank (Per Side)

MetCon

3 Rounds For Time of:

400m Run

30 Pullups

20 HSPU

10 Hang Power Clean (125/185#)

[25 Minute Time Cap]

Strength

Back/Front Squat 5×5 (Ascending)

*Week #5 Weights*

MetCon

For Time

21 Power Snatches (65/95#)

21 BF Burpees

15 Power Snatches (75/115#)

15 BF Burpees

9 Power Snatches (95/135#)

9 BF Burpees

MetCon

In Teams of 2 Complete For Time:

Buy In: 60 Calories Assault Bike

20 Rounds of:

3 Devil’s Press (35/50#)

6 Hang Power Snatch (55/75#)

9 OH Squats (55/75#)

Cash Out: 60 Calories Assault Bike