GENERAL DAY 4

E2MOM for 6 sets:
Snatch
2x4 at 55%
2x4 at 60%
2x4 at 65%

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3 Rounds:
10 Push Jerks (165/110)
500 meter row
Rest 2 minutes between rounds

Rest 5 minutes total after last round

3 Rounds:
12 Overhead Squats (135/110)
25 Box Jump Overs (24/20")
Rest 2 minutes between rounds

Rest 5 minutes after last round

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30 Muscle-Ups for time

Every time you break do 30 Air Squats
Cap time is 10 minutes
If you get up to 200 air squats continue for the duration of the 10 minutes doing muscle ups only.

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Reverse Tabata (:10sec work/:20sec rest):
Bridge Hold

Elevate the feet as needed to align shoulders and hands.

 

Dean Xu