Strength:
Wendler Week 4
Strict Press
5-3-1
40%-60% of 90% 1RM
Then:
Bear Complex
7-7-7-7-7
Use the heaviest weight each set.
Rest as needed
One bear complex:
1. power clean
2. Front Squat
3. Push Press
4. Back Squat
5. Push press
*repeat 7 times for one set
Strength: Deadlift, 1RM
After last cycle we will be testing our 1RM today.
5RFT (10 min cap) 10 Hang Power Snatch 75/55 | 45/35 | Hang Cleans 10 Box Jump Overs 24″/20″ | Step Overs | Shorter Box
Workout – a short couplet combining a hinging movement that we should be plenty primed for. There should be no reason to not go unbroken for all 5 rounds of snatches, so scale accordingly and keep up the pace on the BJOs.
