Winter Cycle Week 4

Monday
Skills
1 Snatch + 1 Overhead Squat

Accessories
1A) D-Ball Hold
3-4 x 30-60 seconds
1B) Single Arm Ring Rows
3-4 x 8-12 at SLOW pace

Mobility
Underneath Stretch

Tuesday
Strength
1A) Front Squat
2-2-2-2-2-2

1B) Front to Back Press
12-12-12-12-12

Mobility
Wall Hinge Stretch
Frog Stretch

Wednesday
Skills
1 Power Clean & Push Jerk every 2 minutes x 10

Accessories
Tabata Side Plank

Thursday
Strength
1A) Box Steps
4 x 8
1B) Scap Handstand Push Ups
4 x 12-16

2A) Pendlay Rows
4 x 10
2B) Plated Twists
4 x 20

Mobility
Book Opener Stretch
Pigeon Stretch

Saturday
Skills
Max Power Clean

Strength
Back Squat
4 x 4

Mobility
Capsule Stretch
Straddle Stretch

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