WARMUP
2 ROUNDS
30 sec cardio choice
5/5 Split Squat
10 BB Strict Press
10 Scap Pull-Ups
Into…
2 ROUNDS
10 Skaters
5 Dips + 5 Push Press
5/5 Jumping Split Squat*
5 Kip Swings**
*2nd Round perform 10 Jumping Lunges
**2nd Round perform 5 Big Kip Swings
STRENGTH
Split Jerk for load:
5×3 (80%)*
*Based off 1RM Clean & Jerk. Stay at 80% across all sets.
(Score is Weight)
Week 4 of 8 Oly Cycle
WORKOUT
ON A 12:00 RUNNING CLOCK…
600ft Shuttle Run*
40 Push ups
400ft Shuttle Run
30 Push ups
200ft Shuttle Run
20 Push ups
-Max Shuttle Runs in Time Remaining-
*All shuttle runs are 25′ out, 25′ back.
(Score is Total Reps of Final Shuttle Runs)
**Each 25′ interval is considered 1 rep. The workout is scored ONLY by the reps you earn in the final run.
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