Week 4

- Day 1 -

A. Snatch - 4x2@80%

B. Snatch Deadlift 3x3@90% of 3RM

C. Back Squat - 3x5 - +5 pounds from last week

D. 3x10 heavy KB swings immediately into 5 high box jumps

E. 3 rounds, not for time ->  ; 10 heavy DB curls (each arm), 15 perfect push-ups, 20 heavy wall-balls  

- Day 2 - 

A. Push Jerk - 4x2@80%

B. Press - 2RM

C. Devil Press 3x15

D. Two Arm Dumbbell Row - Narrow - 3x10-12

E. 20-30 minute easy cardio of choice ; zone 2-3 heart rate

- Day 3 -

A. Clean 4x2@80%

B. Clean Deadlift 3x3@90% of 3RM

C. Front Squat - 4x2 - +2.5 pounds to last week

D. Good Morning - 3x10 - light

E. Weighted Hollow Hold - 5x10-20s of work, 40-50s of rest  

- Day 4 - 

A. Narrow Grip OHS - 3x10

B. Bench Press - 8RM

C. Cable Face Pulls - 3x15

D. DB Pull-Over - 3x15  

E. 100 Calories For Time (you pick device) 

- Day 5 - 

A. Three Position Snatch - 1RM

B. 3 Position Clean + Jerk - 1RM

C. Snatch Grip Rows - 3x12

D. Press 5x5