Voima
E3MOM, 3 rounds
12 weighted box step up alt.

WOD
FOR TIME
21 - 15 -9
KB thruster
ring row

Week 4
Session 2/2
A)
4 x 8/8
Back rack cossack squats
Moderate weight
- same weight across all sets
- rest 90” btw sets

B)
Bench press
Use your training max for the percentages
Training max = 90%of real 1 RM
Week 4 DELOAD
1x5@60% of training max
1x5@60%
1x5@60%

C)
4 sets :
EMOM 16 mins
Min 1: Glute bridge dumbell floor press x 12
Min 2 : 3 wide /3 normal / 3 narrow grip pull up
Min 3 : barbell windshield viper 40"
Min 4 : REST

Deadlift

A) Build Up To Days Heavy 4RM

B) 2-3 x 4-6 Reps @85-90% From heavy 4
*Rest 3min between sets

Upper Body Strength

A) Build up to days heavy 3RM Strict Press
+
1 Set of 4-6 Reps @90% From 3RM
+
1 Set of As many reps as possible @85% from 3RM

*Between every set of Strict Press:

• Single Arm DB Row

-8-12 Reps Each arm

Engine

1- 2 Sets of Intervals

A1 For Time:

• 20 Cal Echo
• 20 WB

• 20m DB Walking Lunge (2x50lbs)

• 2min Recovery Bike-
  Into,

A2 for Time:

• 20 Cal Ski Erg
• 15 Pull Up
• 15 Burpee To Target

-3min Recovery Bike-
*Repeat second time if energy

Clean 10 x 2

Jerk (Behind the neck) 1-1-1-1-1
Increase weight

5-4-3-2-1 reps:
• Hang Power Cleans
Weight: 50%, 60%, 70%, 80%, 90% of 1RM.

3 sets:
• 5 Snatch Grip Pulls
Weight: 85%, 95%, and 105% of 1RM Snatch.

5-4-3-2-1 reps:
• Hang Power Snatches
Weight: 50%, 60%, 70%, 80%, 90% of 1RM.

10 min alternating EMOM:
­Even min:
• 6 Snatch 95/65#
• Max Burpees
Odd min:
• 6 Clean & Jerk 95/65#
• Max Burpees
Within the first minute, perform 6 snatches (any way), then max burpees. Within the second minute, perform 6 clean & jerks (any way), then max burpees. Repeat alternating pattern for 10 min. Score is total number of burpees. Goal: 60.

AMRAP 25 mins or 20 rds for time

3 Burpee Pull-ups
2 Devil-Press 15kg
1 Wallwalk