Week 4 Of 4 In Micro Cycle 

 

Tuesday 

Pre Warm-Up

3 Rounds 

10cal AB

15 Band Pull-Apart

10 Lunges 

+

2 Rounds 

20sec Jump Rope 

20sec Jump N Jacks 

 

Warm-Up

Clean & Jerk Drills 

 

Strength

A.) Clean Complex 

5 Sets: 1 Clean + 2 Front Squat + 2 Jerk 

 

B.) Power Clean Complex 

5 Sets: 1 Power Clean + 2 Power Clean From Below Knee 

 

C.) 5 Sets 

4 Back Squat @ 80%+

5 Tall Box Jumps 

 

Cool Down 

1.) 4min Row – Moderate 

2.) 2min Pike + Roll Hamstrings + T-Spine 

 

  • – – – – – – – – – – – – – – – – – 

 

Thursday 

Pre Warm-Up

3 Rounds 

10 KBS

10 Band Pull-Apart

10 Lunges 

+

3 Rounds 

5 Jump Squats 

30sec HARD Row 

 

Warm-Up

Snatch Drills 

Overhead Squat Prep 

 

Strength

A.) 5 Sets 

1 Power Snatch + 2 Hang Squat Snatch 

 

B.) Overhead Squat 

5×4 – Tempo: 3-3-1

 

C.) Clean Grip Deadlift 

3×6 @ 90% of 1RM Clean 

 

D.) 3 Sets 

10reps Plyo Push-Ups 

Max Reps Wide Grip Pull-Ups 

 

Cool Down 

1.) 3min Ski Erg 

2.) 3 Rounds 

10 Pass-Through 

30sec Roll T-Spine