Week 4 – Day 20
Warmup:
Thoracic Flow
3 Rounds – 10reps each movement
https://youtu.be/4sdb-QrfnuU
A) 3 Sets Increase Effort
8 Single Arm KB Clean and Push Press R
5 Box Jump Step Down 30/24″
8 Single Arm KB Clean and Push Press L
5 Burpee Plate Jumps
Assault Bike 75sec @ (75-80-85% effort)
rest walk 2mins between sets
B) Clean and Jerk Complex
2 Muscle Clean
2 Hang Power Clean
2 Power Jerk 21X1
rest 90sec between sets x 4
*build slightly from last week
C) Clean Grip Deadlift No Hook Grip
Every 2:30 x 5 sets – 2 reps TnG
D) 2-3 Sets
6-8 Alternating Dual KB Z Press
6-8reps Deficit Singe Leg Landmine RDL 20X0
rest as needed between movements
*show control through full ranges of motion
https://youtu.be/tJieBQvqQ6o Deficit Singe Leg Landmine RDL
https://youtu.be/ZcUxxxNl1PA Half Kneeling Dual Kettlebell Press
https://youtu.be/ESugmlD0wbE Alternating Dual KB Z Press
E) For Time – Intensity Finisher for the Week
Row 750/600m
50m sled push – HEAVY
20 Dumbbell Deadlift 70/50
AB 1.5/1.2 Miles
20 Dumbbell Deadlift 70/50
50m sled drag – HEAVY
Row 750/600m
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