WARMUP
3 MIN ROW
Into…
2 ROUNDS
6 Empty Barbell RDLs
6 Empty Barbell Upright Rows
6 Alt. Elbow Punches
6 Vertical Jumps
WORKOUT
3 ROUNDS FOR TIME
500/400m Row
Hang Power Cleans (135/95)*
*Round 1 – 21 Reps
Round 2 – 15 Reps
Round 3 – 9 Reps
(Score is Time)
POST WORKOUT STRENGTH
Deadlift for load:
8×2*
*Use the same Heavy Weight for All Sets
(Score is Weight)
Week 4 of 6
Strength | Progressive Overload Cycle
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