Week 4 of 6: Friday

Strength
Pause Front Squat
1 x 4 Reps @ 70%
1 x 3 Reps @ 75%
1 x 3 Reps @ 78%
2 x 2 Reps @ 80%

Power Jerk
1 x 3 Reps @ 65%
1 x 3 Reps @ 70%
1 x 2 Reps @ 75%
2 x 2 Reps @ 80%

Weighted Back Extensions
4 x 8 Reps

Conditioning
For Time
21-15-9
Snatches (75/55)
Calorie Bike

Recovery
15-30 Minute Easy Row or Run

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