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Warm-up 7 minutes (steady) Jumping Goodmornings (45#/35#) – 5 Pause Push Press (45#/35#) – 5 V-Twists (35#/25#) – 10 Heavy Week 4 of 8 Push Press 1) Find a 3RM 2) 95% x 3 3) 90% x 3 Time Cap 15 minutes If desired, post scores to comments!
Warm-up 7 minutes (steady) Squats – 10 Hang Muscle Cleans (45#/35#) – 10 Double-Unders – 20 seconds Heavy Week 4 of 8 Back Squats 3 sets of 5 @ 85% of Monday’s 3RM Add 1 power clean per round If desired, post scores to comments!
Warm-up 7 minutes (steady) Hang Muscle Snatch + OHS (45#/35#) – 10 Boot Strappers – 10 Toe Touch Jumping Jacks – 10 Heavy Week 4 of 8 1) Find a 3RM Snatch* 2) 5 sets of 3 @ 90% 3RM *Squat if possible! *10 seconds to transition between movements If desired, post scores to comments!
Warm-up 7 minutes (steady) Hang Muscle Clean + Press (45#/35#) – 5 Reverse Lunge-to-Elbow Touches – 10 Russian Kettlebell Swings – 10* *same kb you want to CRUSH the workout with Heavy Week 4 of 8 Find a Max 2 Cleans + 1 Jerk then… 90% x 2+1 x 2 If desired, post scores to ...