Strength
Clean + Front Squat + Jerk 4x3
Clean & Jerk Complex:
Clean + Front Squat + Jerk (Or Push Jerk) (4x3 @ 75-80%)
- Focus: Strong catch, tight front rack, aggressive split
Post: 3 sets of 10 Seated Single Arm Rows with Band
WOD
"Broadhead"
For Time:
21-15-9-9
Thrusters 95#/65#
Lateral Burpees over the Bar
Accessory
Gymnastics - Pulling (Week 4)
8 minute EMOM
Level 1:
Odd minute: Complete 30% of your 1 rep max effort from week one of Ring Rows
Even minute: 10-20 second hang on rig
Level 2:
Odd minute: Complete 30% of your 1 rep max effort from week one of Kipping Ring Pull Ups
Even minute: 20 second hang on rig
Level 3:
Odd minute: Complete 30% of your 1 rep max effort from week one of Ring Muscle Ups
Even minute: 30 second hang on rig
Score the number of reps completed per set for the odd minute movement
* If you did not complete the max test, instead do 30 seconds of work for the odd minute.
WOD
"The Stalk"
20:00 AMRAP
20/16 Calorie Row
50ft Farmers Carry (50s/35s)
* Add 50ft after each round
Strength
Back Squat 3-2-1-3-2-1
Back Squat (Wave 3):
3-2-1, 3-2-1 @ 75-85-90%, then back to 80-85-90%
WOD
"Full Draw"
6 Rounds For Time:
8 Dumbbell Box Step Overs (50s/35s) 20"
12 Alternating Dumbbell Snatches 50#/35#
48 Double Unders
WOD
"Vasque"
Teams of 2
For Time:
5 Rounds (each)
Partner 1: 30/24 Calorie Row
Partner 2: 3-2-1 Squat Cleans 165#/115# with 1 Rope Climb after each set
Switch after both partners finish
