Week 4 Of 4 In Micro Cycle 

 

Tuesday 

Pre Warm-Up

3 Rounds 

10 Band Pull-Apart

10 Cuff Isolation 

10 Sit-Ups

+

3 Rounds 

10 Lunges

10cal Bike 

10cal Row 

 

Warm-Up

Snatch Prep 

 

Strength

A.) High Hang Snatch 

4×1 + 3 OHS

*Focus on Overhead Squat 

 

B.) Front Squat 

1.) Work To Heavy 2

2.) Drop 30/20 For 2×4 

 

C.) Split Jerk 

10min Practice – Jerk Balance + Split Jerk 

 

Cool Down 

1.) 3min Row – HARD! 

2.) 3 Rounds 

10 Pass-Through 

30sec Roll T-Spine 

 

– – – – – – – – – – – – – – – – – – – – – – 

 

Thursday 

Pre Warm-Up

3 Rounds With Sling Shot

5 Lateral Steps 

5 High Knee

5 Squats 

+

3 Rounds 

10cal Row 

5 Burpees

5 Thrusters 

 

Warm-Up

Clean Drills 

 

Strength

A.) 5 Sets 

1 High Hang Clean + 2 Low Hang Clean 

 

B.) Thruster 

5×2 @ 70%+ 1RM C&J 

 

C.) 3 Sets 

15-20 GHD Hip Extensions 

12-14 Front Rack Kettle Bell Lunges 

 

Cool Down 

1.) 5min Row – Moderate 

2.) 3min Ski Erg- Moderate 

3.) 2min Pike 

4.) Roll Problem Areas