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Strength
Push Jerk
5-5-5-5-5
METCON
5 rounds for time:
5 squat snatch 135/95
5 muscle ups
5 box jumps 40/34
Weightlifting W4D2
Clean and jerk
Muscle clean + press
1-1-1-1-1
Power clean + push press
1-1-1-1-1
Note: Same as with Tuesday with the snatch, the goal is not to PR, do good working sets, keep it well below your max and use it as a warm up. Also, don’t spend too much time here.
Clean and jerk
5-5-5-5-5
Note: Touch and go or drops, your call. Again, same as Tuesday with the snatch, touch go to work on your barbell cycling and lighter loads or drops if you want to go heavier. Find the right balance before hitting the Hatch cycle
Hatch squat cycle W4D2
Back squats
1*8 65%
1*8 70%
1*6 80%
1*6 85%
Front squats
1*5 70%
1*5 75%
1*5 80%
1*5 85%
