For load:
Snatch, clean or jerk:
5 reps x 2 sets at 50-60%+
4 reps x 3 sets at 60-70%+
3 reps x 2 sets at 70-80%

– Welcome to week four of our Strength I cycle. Continue with the same lift for the entire eight weeks. You can change the lift in the next eight-week cycle.
– Use a recent 1-rep-max to find your percentages.
– Take the jerks from a rack.
– Rest as needed between sets.
– Avoid completing this session on 240730 because that class will have you building to a 3-rep hang power snatch.

10 sets:
75-ft sled push (50/90 lb)
75-ft sled pull
– Rest 1:00 between sets.

– Add the suggested load to an empty sled and use a rope to pull it. The rope can be kept on the sled while you push and then used to pull the sled. The pull should be a backpedal, not an over-the-shoulder drag.
– Move as fast as possible on the sled push and pull.
– Increase the loading as desired, however, the load should never cause you to stop mid-set.

10 sets:
:30 max strict handstand push-ups
1:00 rest

– Maintain consistent set sizes.
– Avoid working to failure.
– Hold back on your effort in the first set. Then, gradually increase the set size as opposed to working to failure on set one.
– The goal of this session is to build your gymnastic pressing endurance as well as your awareness of your ability with this movement.
– Strict handstand push-up modifications: Pike push-up, dumbbell shoulder press

4 sets for time:
800-meter run
or
2,000-m C2 bike
– Rest 3:00 between efforts.

– For this conditioning piece, hit each run or bike at 90% effort or greater. Don’t save yourself for the last set.
– Your goal is to stay within 10% of your first effort. For example, if you finish the first effort in exactly 4. minutes or 240 seconds, you’ll need to complete the next three efforts each in 264 seconds or less.