Week 4 of 8: Friday

Strength
Back Squat
4 x 6 reps @ 70% of Monday’s 2-rep Low Bar Max.

Good Mornings
3 x 5 Reps

Strength Conditioning
3 Rounds
8 Deadlifts
6 Power Cleans
4 Shoulder-to-Overhead
Bar Weight: 185/130
8-minute Time Cap

Conditioning
500 Meter Row
15 Chest-to-Bar Pull-ups
10 Burpee Box Jump Overs (24/20)
5 Rope Climbs
10 Burpee Box Jump Overs (24/20)
15 Chest-to-Bar Pull-ups
500 Meter Row
10-minute Time Cap

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