Strength:

A1) Press:
8RM

Warm up and hit a heavy set of 8, heavier than last week. No tempo. Be sure to lock your knees and not Push Press.

A2)  Sumo Deadlift:
8RM

Warm up and hit a heavy set of 8, heavier than week 3. Dead stop, no touch and go. Use a double overhand grip. Hook grip is allowed.

*Warm up and then perform a set of Presses, followed by a set of Sumo Deadlifts. Repeat for 3 work sets of each, resting about a minute between movements.

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Conditioning:

AMRAP 8 Minutes:

4 Dumbbell Power Cleans

4e Dumbbell Reverse Lunges

4 Toes-to-Bars

Choose dumbbells on the heavy-ish side for you. Hold the dumbbells in the front rack for the reverse lunges.