Strength
Every minute, on the minute, for 10:00:
- Even Minutes: 3 Touch and Go Squat Snatch @ 65-75%
- Odd Minutes: 5 Power Clean and Jerks @ same load
Try and go a little heavier than last week.
Conditioning
3 Sets:
Complete as many rounds as possible in 3:00:
- 30 Double Unders
- 10 Power Snatch (95/65)
- 10 Overhead Reverse Lunges (95/65)
Rest 3:00
Optional Independent Work
3 Sets:
- 7 Snatch Grip Romanian Deadlifts
- 55s of Wall Facing Shoulder Taps
- 8 Dumbbell Hammer Curls
Pull Up Program Week 4
You will do this work 3 times this week.
Every 60-90 seconds for 10:00 do:
- 1 Chin Up Negative (5-30s descent)
*Performing longer negatives is better than doing more reps.*
3 Sets:
- 6-8 Ring Curls @ 30X0
- Rest 60s
- 6-8 Diamond Push Ups @ 3010
- Rest 60s