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PART 1:

Front Squat 5 x 5 @ 75% – Focus on knees out and perfectly vertical
torso. These should be fast with little rest between sets.

PART 2:
20 MIN EMOM

Even – 1 Power Clean + 1 Strict Press + 1 Push Press + 1 Split Jerk

Odd – 30 Sec Max Cals on Rower

PART 3

Chinese Plank – 3 x 60 Sec On 60 Sec Off.

Note – for today, allow the feet to flare out to 45 degrees and
squeeze the glutes.

If last week went well add an additional 5 to 10 lbs on stomach

or

STRENGTH PROGRAM WEEK 4:

1. Front Squat 5 reps at 65% of your 1RM, 5 reps at 75%, 5 reps at
85%, 2 x 3 at 95%

2. Hang Squat Snatch from mid thigh + Squat Snatch 2 reps at 60% 1RM,
2 reps at 70%, 3 x 2 at 85%

3. DB Rows 3 x 10 per arm

4. Dips 3 x 10

5. DB Hammer Curl 3 x 10 per arm

6. Pushup Stance Plank 3 x 60 Sec on 60 Sec Off – Add another 5 to
10lb Plate if Capable