Warm Up
20 Fire Hydrants per leg
3 rounds for quality of:
1 min Machine of Choice
10 Push-ups
45 secs Banded Shoulder Stretch (R)
45 secs Banded Shoulder Stretch (L)
12 Med Ball Cleans, 20/14 lbs
Session 1
Weightlifting
Week 4
I. Every 2 mins x 6 sets: Power Clean + Hang Power Clean
1 x 1 + 2 @ 75%
5 x 1 + 2 @ add weight after each set
% based on 1 RM Hang Power Clean
II. Every 2 - 3 mins x 4 sets: Pause Front Squat
2 x 2 reps @ 75%
2 x 2 reps @ 80%
% based on 1 RM Front Squat
2 sec pause each rep
WOD
5 Rounds for Time
20 / 16 cal Ski or Row or Bike
Alternative 200m Run
10 Clean & Jerks
20 / 15 Toes-to-bars
Elite 165 / 115 lbs
RX 135 / 95 lbs
Scaled 115 / 75 lbs
Session 2
(Optional)
WOD
For Time
1 Round
900m Run or Row
12 Ring Muscle Ups
Alternative 18 Chest to Bars
36 Wall ball Shots
Alternative Empy bar Thrusters
immediately into...
2 Rounds
450m Run or Row
6 Ring Muscle Ups
Alternative 9 Chest to Bars
18 Wallball Shots
immediately into...
3 Rounds
300m Run or Row
3 Ring Muscle Ups
Alternative 6 Chest to Bars
12 Wallball Shots
RX 20 / 30 lbs
Scaled 14 / 20 lbs
Cool Down
1 min Scorpion Stretch (L)
1 min Scorpion Stretch (R)
10 Cat & Co
30 secs Child's Pose
30 secs Thread the needle (R)
30 secs Thread the needle (L)
30 secs Upward Facing Dog
30 sec Deep Forward Lunge (L)
30 sec Deep Forward Lunge (R)
30 secs Pigeon Pose (L)
30 secs Pigeon Pose (R)
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