Strength Cycle: Post-Open Cycle – Week 4
5 Touch and Go Power Clean to Push Jerk
*Add weight across sets. Push yourself to hit a weight that surprises you in your final set.
10-15 Half-Kneeling or Split Stance Band Pallof Press – ea side
*Make these as hard as you can handle with good form
5 Wall Walks or 15 HSPU (S: 15 Strict HSPU)
30 Box Step Overs (S: Jump Overs)
L: 45; S: 60 Wallballs
L: 90; S: 180 Double Unders
*Cap = 12min. The starting movement is intentionally advanced. Scale to keep the sets fast & repeatable. We don’t want you stuck at the first station for too long, but we also don’t want you blazing thru it too quickly because you didn’t challenge yourself! After that first section, it’s steady movement to the finish line.