STRENGTH Week 4 Burgener 10×3 Front Squat @ 89% 90 seconds rest CONDITIONING 21-15-9 KBS (2/1.5 pood) Burpees MOBILITY Grody Forearm Fix    

STRENGTH 12min to Work Up to Heavy 2 Push Press + 1 Push Jerk CONDITIONING 5 RFT: 3 Snatches (135/95#) 12 WBS (20/14#, 10′) 1 Rope Climb MOBILITY Sub-Scap Shoulder [...]

SKILL EMOTM for 10min: 2 Touch-and-Go Clean & Jerks 75% of 1RM CONDITIONING 5 Power Cleans (155/115#) 400m Run 10 Power Cleans (135/95#) 400m Run 15 Power Cleans (105/75#)   [...]

STRENGTH Week 4 Burgener 10×3 HBBS @84% 90 seconds rest CONDITIONING 3 RFT: 10 Deadlifts (275/195#) 50 Double Unders MOBILITY Hamstring Stiffness