Warm up
2 min of ski, bike or row, then 3 round of:
10 banded pullaparts
10 bent over straight arm plate Y-raises
10 alternating cossack squats
Then, 1 min of ski, bike or row
Then barbell warm up
Clean & Jerk Complex - Week 4
Every 2 min for 6 rounds, perform the following complex for load:
1 deadlift + 1 clean + 2 hang cleans + 2 split jerks
Note: For the remaining 4 weeks of the cycle (including test week), reps will progressively decrease to 1 for each movement. Aim to lift heavier than last week, the total cleans decreased by 1 rep.
Conditioning
4 rounds of 3 min AMReps:
15/12 cal row
12 burpee box jumps 24/20 in
Max alternating single DB snatches in the remaining time 50/35 lbs
-- rest 1 min between each round
EVF360
Part A
20 min alternating EMOM (4 rounds):
12 double KB front rack lunges
6 double KB push presses
12 double KB deadlifts
6 double KB cleans
12 burpees to plate
Note: aim to increase the load slightly if you did last Monday's version.
Part B
4 rounds of 3 min AMReps:
15/12 cal row
12 burpee box jumps 24/20 in
Max alternating single DB snatches in the remaining time 50/35 lbs
-- rest 1 min between each round