Saturday
With a partner, alternate who starts each round
8 Rounds
Partner 1
5 Hang Clean 185/125
10 Pull Ups
Partner 2
5 Shoulder 2 OverHead
10 Pistols
Partner 1
5 Front Squats
200 M Run
Sunday
15 Rounds
10 Box Jumps
15/10 Cal
2 Squat Snatch 155/105 (Pick a weight that you have to think about but you probably won’t miss any)
Monday
5 Sets of 3 Clean
Build up to about 90% of your 1 rep max
Perform the 3 reps as 3 single reps with less than 5 seconds rest in between.
If you can clean more than your bodyweight, do these as Squat Cleans.
If you cannot clean more than your bodyweight, do these as Power Cleans.
4 Sets of 4 Front Squats with 75% of your 1RM Clean (Power or Squat, whatever is higher)
Clean the weight from the ground for the Front Squats
Metcon:
1 Lap Run
30 Pull Ups
30 DB Snatch
200m Run
20 Pull Ups
20 DB Snatch
100m Run
10 Pull Ups
10 DB Snatch
Tuesday
Last week of this S2OH Sequence for awhile
3×5 Strict Press
2×3 Push Press
2×1 Split Jerk
Metcon:
“Nancy”
5 rounds for time of:
• 400m run
• 15 Overhead squat 95/65#
Wednesday
35 Min AMRAP
5 Rounds
10 Pull Ups
20 Push Ups
30 Wall Balls
200 M Run
Then
AMRAP
5 Muscle Ups
10 HSPU
100M Run
Thursday
Back Squat 3 Sets: 10-8-6
Bigger Faster Stronger Week 4
Metcon:
40 sec work 20 sec rest
5 Rounds
Min 1 Hang Snatch 135/95
Min 2 Burpee Box Jump
Min 3 Cals Ski/Row/Bike
Min 4 Rope Climb
Min 5 Rest
Score total reps
Stagger start as needed
Friday
Bench Press 3 Sets 10-8-6
Bigger Faster Stronger Week 4
Metcon:
“DT”
Five rounds of:
•155/105 pound Deadlift, 12 reps
•155/105 pound Hang power clean, 9 reps
•155/105 pound Push jerk, 6 reps
