Part A: Clean Progression week #4
EMOM x 8 2 full cleans at 80%
Part B:
2 RFT of:
Row 500m/400m
15 OHS 115/85
10 RMU
Rest 4 mins
2 RFT of:
15 Thrusters 115/85
60 DU
Part A: Clean Progression week #4
EMOM x 8 2 full cleans at 80%
Part B:
2 RFT of:
Row 500m/400m
15 OHS 115/85
10 RMU
Rest 4 mins
2 RFT of:
15 Thrusters 115/85
60 DU
A: Deadlift
1x10 at 40%
1x8 at 50%
1x6 at 60%
1x5 at 70%
1x4 at 75%
3x4 at 80%
B:Strict Press
Work up to a heavy 2RM
Remove 10%
Perform a 3x2 at this new weight
B: Accessory - DB skull crushers 4x12
Single arm heavy rows 4x8