Strength

Back/Front Squat 5×5 (Ascending)

*Week #4 Weights*

MetCon

12 Minute AMRAP of:

0:00-6:00

8 Pullups

8 Deadlifts (95/135#)

6:00-12:00

8 T2B

8 Power Cleans (95/135#)

Olympic Lifting

i) Snatch 5-4-3-2-1 (Ascending)

ii) EMOTM 20 Minutes of:

1 Snatch

iii) Clean & Jerk 5-4-3-2-1 (Ascending)

iv) EMOTM 20 Minutes of:

1 Clean & Jerk

Strength

Superset 6 Sets (Ascending Weight) of:

5 Block Press (HEAVY)

10 DB Chest Flies

15 DB Side Raises

MetCon

“For The Boys”

3 Rounds For Time of:

21 BB Bicep Curls (55/75#)

15 T2B

9 DB Power Cleans (35/50#)

Strength

Back/Front Squat 3×10 @ 50% (5RM)

Lift

5 Sets (Ascending Weight) of:

Clean Deadlift + Low Hang Clean + Jerk + Clean Deadlift + Low Hang Clean + Jerk

MetCon

8 Minute AMRAP of:

4 CTB Pullups

20 Double Unders

MetCon

Buy In: 1500m Ski Erg

20 Rounds of:

1 Power Snatch (105/155#)

3 Ring Dips

5 Box Jump Overs (20/24″)

Cash Out: 1500m Ski Erg

[45 Minute Time Cap]