Open week 4 Training 3/17-3/22

CF 2 Strength

Monday-15 minutes to build to max on the complex: Clean + Hang Clean + 2 front squats + 2 jerks

Tuesday-25 minutes: Paused Back Squat: 3 @ 9 (Load Drop) 4-6% Fatigue

Wednesday-20 minutes: Press 5 @ 9 (Load Drop) 4-6% fatigue

Thursday-15 minutes to build to max on the complex:Snatch + Hang Snatch + 2 Overhead Squats

Friday-25 minutes: Back Squat 5 @ 9 (Load Drop) 4-6% Fatigue

Saturday-Make-Up




CF 2 Conditioning

Monday-AMRAP 10 minutes:6 overhead squats, 155#/105#
6 strict chest-to-bar pullups
6 strict ring dips

Tuesday-3 rounds for total reps:2 minutes of chest-to-bar pullups
1 minute of double unders
1 minute rest

Wednesday-21-18-15-12-9-6-3 for time:Dumbbell Push Press, 55#/35# dumbbells
Walking Lunge, 55#/35# dumbbells

TIMECAP: 15 minuts

Thursday-AMRAP 20 minutes:Run 400m
14 dumbbell snatch, alternating, 55#/35#
14 toes-to-bar

Friday-AMRAP 3 minutes:3 thrusters, 135#/85#
6 power cleans, 135#/85#
9 lateral jump burpees
Rest 60 seconds

Repeat for a total of 3 cycles, scoring continuously.

Saturday-14.4




CF 1 Strength

Monday-15 minutes hang clean practice

Tuesday-25 minutes: Paused Back Squat: 3 @ 9 (Load Drop) 4-6% Fatigue

Wednesday-20 minutes: Press 5 @ 9 (Load Drop) 4-6% fatigue

Thursday-15 minutes hang snatch practice

Friday-25 minutes: Back Squat 5 @ 9 (Load Drop) 4-6% Fatigue

Saturday-Make up




CF 1 Conditioning

Monday-AMRAP 10 minutes:6 overhead squats
6 strict pullups or strict ring rows
6 strict ring dips or pushups

Tuesday-3 rounds for total reps:2 minutes of pullups
1 minute of jump rope
1 minute rest

Wednesday-21-18-15-12-9-6-3 for time:Dumbbell Push Press
Walking Lunge w/dumbbells

Thursday-AMRAP 20 minutes:Run 400m
14 hang dumbbell snatch, alternating
14 hanging leg raise

Friday-AMRAP 3 minutes:3 dumbbell thrusters
6 dumbbell hang power cleans, same weight as thruster
9 lateral jump burpees
Rest 60 seconds

Repeat for a total of 3 cycles, scoring continuously.

Saturday-14.4