Week 4 of 8: Friday

Prep
3 Rounds
25-Yard Shuttle Run
10 Burpees-to-Plate
Rest 30-seconds between Rounds

Strength Conditioning
For Time
15 Clean & Jerks (185/130)

Strength
Pause Back Squat
Work up to a heavy 2-rep
Pause 2-seconds at the bottom of the squat. Each set, including warm-ups, should be for sets of 2. Do not bounce out of the squat. Heavy is not max. Once form starts to break down, stop.

Strength
Every 2.5 Minutes for 4 Rounds
Deadlift
10 reps @ 70%
8 reps @ 75%
6 reps @ 80%
4 reps @ 85%

Conditioning
7 Minute AMRAP
2 Hang Power Snatches (95/65)
2 Box Jump Overs (24/20)
2 Handstand Push-ups
4 Hang Power Snatches (95/65)
4 Box Jump Overs (24/20)
4 Handstand Push-ups
Continue this pattern, adding 2 reps to each movement on every round.

Week 4 of 8: Friday

Prep
3 Rounds
25-Yard Shuttle Run
10 Burpees-to-Plate
Rest 30-seconds between Rounds

Strength Conditioning
For Time
15 Clean & Jerks (185/130)

Strength
Pause Back Squat
Work up to a heavy 2-rep
Pause 2-seconds at the bottom of the squat. Each set, including warm-ups, should be for sets of 2. Do not bounce out of the squat. Heavy is not max. Once form starts to break down, stop.

Strength
Every 2.5 Minutes for 4 Rounds
Deadlift
10 reps @ 70%
8 reps @ 75%
6 reps @ 80%
4 reps @ 85%

Conditioning
7 Minute AMRAP
2 Hang Power Snatches (95/65)
2 Box Jump Overs (24/20)
2 Handstand Push-ups
4 Hang Power Snatches (95/65)
4 Box Jump Overs (24/20)
4 Handstand Push-ups
Continue this pattern, adding 2 reps to each movement on every round.

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