Week 4 Training 2

2 Round - with a stick

10 x Dislocations
10 x Sotts press
10 x Overhead squat

3 Rounds - with empty BB

5 x Snatch deadlift
5 x Snatch pull
5 x Hip Power snatch
5 x Overhead squat

6 sets of: 1 x Snatch deadlift + 1 x Power snatch

Rest 2 min between sets.

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

With this weight do

4 sets of: 4-3-2-1 reps Snatch pull

Rest 30 sec between sets

B) Rope Climb

EMOM 6

1-3 Rope climbs

Comment: aim to work for about 40 sec. Get as high up in the rope as possible.

4 rounds of: 3 min on/2 min off

12/16 Cal Assault bike
12 DB Strict press
ME Ring rows/Pull ups

Comment: Use a weight for the DB strict press that you can do unbroken at least in the first couple of rounds.

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