Week 4 Training 2

2 rounds with an empty barbell

6 x Snatch deadlift
6 x Muscle snatch (from hang)
6 x OH squat
6 x Sotts press (light barbell)

6 sets of: 1 x Snatch deadlift + 1 x Squat snatch + 1 x Hang squat snatch + 1 x OH squat

Rest 2 min between sets

Comment: Do some warm up sets and then build up in weight over the 6 sets.

B) Gorilla row & Arnold press

B1: Gorilla row w. tempo (3 sec down)

4 sets of 12 reps (total)

4 sets of 8 reps

Rest 1-2 min between sets

For time (accumulate following exercises)

300 Single unders/200 Double unders
150 Air squats
80 Push ups
30 Pull ups/20 Chest to bar

TC: 17

Comment: Divide the repetitions as you like. Use a band if you are challenged.

2-3 Rounds

Rest as needed

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