Strict & Strong Week 4

Monday

Strength
Front squat 6×5

Metcon
Grace
30 Clean and jerk 61/43kg

Aim
Squat & barbell cycling

Mobility
Couch stretch
Wall hinge stretch

Tuesday

Core
EMOM 11
Min 1: 30s Hollow rocks
Min 2: 30s Leg raises
Min 3: Rest

Metcon
5 Rounds of:
5 Strict toes to bar
10 Dumbbell snatch
15/12 Cal air bike

Aim
Core

Mobility
Saddle stretch
Halfmoon stretch

Wednesday

Metcon
Owl
For time:
40 Burpee box jumps 24/20”
100 Double unders
60 Wall balls 20/14lb
100 Crossovers
40 Kettlebell swings 24/16kg

Aim
Grit work

Mobility
Calf stretch
Seal stretch
Bretzel stretch

Thursday

EMOM 11
Min 1: 8 Bench press
Min 2: 5 Pike push ups
Min 3: Rest

Metcon
Amrap 16
4 Strict chin ups
200m Run
4 Strict handstand push ups
20 Sit ups

Aim
Triceps & lungs

Mobility
Triceps stretch
Pec stretch

Friday

EMOM 11
Min 1: 30s Inverted row
Min 2: 20s Chin up holds
Min 3: Rest

Metcon
5 Rounds for time of:
6 Snatch 52/36kg
250m Row/Ski

Aim
Biceps & barbell cycling

Mobility
Scorpion stretch
Frog stretch

Saturday

Strength
5 Sumo Deadlift
8-8 Bulgarian Squat

Metcon
Amrap 16
5 Strict pull ups
10 Dumbbell hang clean 22.5/15kg
15 Burpee sand bag over the box
20 Dumbbell push press 22.5/15kg

Aim
Full body work

Mobility
Pigeon stretch
Capsule stretch