Week’s Preview: Week 4/4
Friday: The “Big Clean or Big Snatch Complex”
A.
Back Squat
– 4 reps + 1 rep with 10 second hold
– 10 second hold in bottom position
– 15 minutes, building to heavy for the day.
*Every 5 minutes perform the following; (3 Rounds)
Active Hang in Hollow X 30 seconds or
Kip Swing practice (Hollow arch/ Superman extension) X 30 seconds
B.
15 Minute Amrap (Strength/Metcon)
21-15-9 reps of the following;
Chest to Bar Pullups
Tall Box Jumps
with remaining time, complete Amrap of the following;
Pushups to Abmat X 10 reps
Jumping Lunges X 20 reps
Plank X :30 seconds
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