1. Warm-up
Twisted Cross 1:00/side
Then
2 Steady Rounds:
20 Push Ups
20 Calorie row
10 Double Kettlebell Front Squat
2. Strength
Strict Press Grip Bench Press – 1×4 @75%, 4×4 @80%
3. OLY
Pause Low Hang Squat Clean – 6×3 @70-80%
Clean and Jerk final rep of each set. Drop and reset
4. Back Squat 4×4 @ 87.5%
5a. Gymnastics Accessory
Rest Pause Strict HSPU @ 2″ Deficit
Beat your scores from Week 2
What is rest pause? Do a max effort set, take 15 deep breaths, do another max set, take 15 deep breaths, do one more max effort set. Three sets total of as many reps as you can do with 15 deep breaths as rest.
5b. Strength Accessory
Romanian Deadlift – 4×8 Heavy
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