Strength Cycle Week 10 Day 4

Dynamic warmup (10 min)

Strength

Power Snatch - 2x2 @ 50%, 1x2 @ 60%, 5x2 @ 70% (of 1RM snatch)

Halting Clean Deadlift - 2x5 @ 50%, 1x3 @ 60%, 2x3 @ 70%, 5x3 @ 80% (of 1RM clean)

KB Box Step-ups (16kg each hand or higher) - 3x10 each leg (complete one leg before moving to other leg).

Reverse Hyper Extension - 4x8

Wall Handstands - 5x:30; 30 sec rest between sets

MetCon

GHD Sit-ups + Row - 8 min AMRAP; 10 GHD SU + 150m Row

TTB + Push-ups - 5 rnd EMOM; 10 TTB/10 Push-Ups

Static stretch (10-20 min)


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