Strength | Jul 6 - 11

Week 4 / DAY 1

DEADLIFT + JERK FOCUS

Olympic Lifting EMOM

EMOM x 10

• 2 Push Jerks @ 65 - 70 %

Primary Strength

Deadlift 5x4 @ 80%

Posterior Super-set + Core

3 Rounds

10 Nordic Curls

10 Barbell Bent Over Rows

30s Side plank/side

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Week 4 / DAY 2

BACK SQUAT + CLEAN FOCUS

Olympic Lifting EMOM

EMOM x 10

• 3 Hang Power Cleans @ 65 - 70%

Primary Strength

Back Squat 5x4 @ 80%

Posterior Chain Giant Set

3 Rounds

• 10 Romanian Deadlifts

• 12 Back Extensions

• 40m Farmer Carry

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Week 4 / DAY 3

BENCH PRESS + SNATCH FOCUS

Olympic Lifting EMOM

EMOM x 10

• 3 Power Snatches @ 65 - 70 %

Primary Strength

Bench Press 5x4 @ 80%

Accessory Circuit

3 Rounds

8 Single-Arm Dumbbell Bench Press/side

8 Pull-Ups

10 Tempo Split Squats/side (3-second lowering)