Friday, February 14th, 2020

Week 4/4
Next week is a deload week with a new cycle starting on Monday, 2.24.

A.
Athlete’s Choice!

“Big Clean Complex”
High Hang Clean + Hang Clean + Clean + Push Press
High Hang Clean + Hang Clean + Clean + Push Jerk
High Hang Clean + Hang Clean + Clean + Split Jerk
OR
“Big Snatch Complex”
High Hang Snatch + Hang Snatch + Snatch + Snatch Grip Push Press
High Hang Snatch + Hang Snatch + Snatch + Snatch Grip Push Jerk
High Hang Snatch + Hang Snatch + Snatch + Snatch Balance

– One round consists of all 12 reps, unbroken
– Do not drop bar during the 12 rep complex
– Rest as needed between rounds
– Increase weight each round, building for 15 minutes
– Power or Full Squat!

*Recording heavy set from the day!

B.
3 Rounds: 3 Minute Amraps, 3 Minute Rests! 
Amrap 1:
60 X Double Under Buy-In
then amrap of the following;
15 X Deadlifts
15 X Bar Over Burpees

3 Minute rest

Amrap 2:
60 X Double Under Buy-In
– Optimize with 1 minute of attempts or 60 Lateral bar hops!
then amrap of the following;
10 X Deadlifts
10 X Bar Over Burpees

3 Minute rest

Amrap 3:
60 X Double Under Buy-In
then amrap of the following;
5 X Deadlifts
5 X Bar Over Burpees

*Barbell weight should be no more than 45% of your Deadlift 1rm. Option to use heavy Clean set from Part A. 

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