Strength:

EMOM Alternating & Building:

Overhead Squat (5x5)

Push Press (5x5)

 

WOD:

12AMRAP:

10x Lunges (Total Steps-High Carry) (50/35#)

10x Front Squats

10x Burpees

 

Weightlifting:

Push Press + BTN Jerk + BTN Split Press 4x(2+2+2)

Power clean + Front Squat + Clean + jerk (3s Pause in Split) 5x(1+1+1+1) (Heavier than Week #3)

Flat-Footed Hang Snatch High Pulls (4x4) (Heavier than Week #3)

Overhead Squat@75% (4x4)

8RM Push Press (For Day)

ME@80%8RM Push Press

Seated DB Press (4x20)

100x Bandy Rows (AFSAP)