Strength Cycle: Open Cycle – Week 4
OTM for 10min
1 Power Snatch (S: Squat Snatch) @ ~80%
6 Power Cleans – L: 75/55; S: 115/75
*Cap = 17min. Grip will be tested here, especially if you gamble with unbroken power cleans.
Roll Out w/ Foam Roller
Double Tabata (40sec work x 20sec rest x 4 Rounds)
Station 1: DB Snatch – L: 30/20; S: 50/35
Station 2: Bike/Row for Cals
Station 3: Wallball Slams – L: 20/14; S: 30/20
Station 4: DB Goblet Squats
Station 5: Row/Bike for Cals (switch equipment with a friend)
Station 6: Pushups
Station 7: T2B or Hanging Leg Raises
*Stay at your station for ALL 4 rounds (4min) before you switch. Start anywhere you like, but shoot for as many reps as possible at each station.