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Week 4 of our strength programming:

Increase weights where possible. The volume is close to the same as last week but this is the last week of the program so you should be getting close to your max efforts on your lifts.


Core – 30s work / 15s rest


Alternating EMOM for 14:00-

  • EVEN – 5 Hang Snatches (above knee) – begin at 50% of 1RM Snatch and add load with each set
  • ODD – 15 Barbell Jump Overs (facing bar)

Rest for 14th min and then for 15th min:

  • 1:00 Max effort hang power cleans with finish weight of snatches in EMOM
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