It’s week 4 of our strength cycle with front squat, push press, and pull-ups. Use the listed percentages from week 1 as a guideline. Newer athletes and athletes without a previous number will perform the listed sets at a moderate to challenging weight without pushing to failure. Benchmark girl wod on Monday!
Monday – Strength cycle: pullups; Nancy: overhead squats, running
Tuesday – Dubs, pull-ups, db push-jerk, step-back lunges; core finisher
Wednesday – Strength cycle: front squat; pistols and ring dips
Thursday – Skill/strength: rope climbs; rowing, deadlift, hang power snatch
Friday – Strength cycle: push press; toes-to-bar, burpees, wall-balls
Saturday – Partner workout: plate sit-ups, power cleans, air bike
