4/29 - 5/3

Week 4 of 6

Monday

A

3 Working Sets:

1-1/4 Front Squat x 4,3, 2 Reps (build to a 9/10)

rest 15 seconds

Back Squat x 30X0; AMRAP-1

*Use same load for the Back Squat as you do the Front Squat

(Push each set of Back Squats to within 1 reps shy of failure at the specific tempo listed)

B

EMOM 21:

Min 1: 2 Hang Power Cleans + 4 Deadlifts + 6 Bar Facing Burpees (185/125)

Min 2: 20sec Side Plank/side

Min 3: 10 Wall Balls (20/14) + 30 Double Unders

Tuesday

A

SQUAT CLEAN INTENSITY

Every 2mins x 4 Sets

3 Clean Pulls (lower the bar into the next rep, do not rest the bar on the floor)

+

In 12 Mins, build to a tough set:

1.1.1 Squat Clean (10sec between reps) (build to 9/10)

B

7 Rounds For Time:

4 Thruster (95/65)

2 Burpee Bar Muscle Ups ( or 2 Burpee Chest to Bar)

4 Alternating Pistol Squat, 2/leg

12/9 cal row

Wednesday

A
EMOM 12

Min 1: 30sec MAX Ring Dips

Min 2: 30sec MAX Dual KB Pendlay Rows (53/35)

B

DB DT with a Run

5 Rounds For Time:

6 Dumbbell Deadlifts (50/35x2)

9 Dumbbell Hang Power Cleans (50/35x2)

12 DB Shoulder To OH

Run 400m

*18min Cap

Thursday

A

Power Snatch

E2MOM x 5 (10mins Total):

1.1. (quickly reset between each rep; build weight each set for a 9/10 final set)

B

3 Sets:

2min AMRAP

20/15 Cal Row

*AMRAP Kipping HSPU in time remaining

-Rest 60 sec-

2min AMRAP

20/15 cal Row

*AMRAP Kipping Chest to Bar in time remaining

-Rest 60 sec-

Score: you will have two scores, one for the HSPU, and one for the C2B

Friday

A

4 Working Sets

Close Grip Bench Press X 3 reps (last set should be 8/10)

B

QF Workout 1

4 rounds for max reps of:

1 minute of snatches (135/95)
1 minute of rowing for calories
1 minute of dumbbell box step-ups (50/35x2)
1 minute of rest