1. Take 5 minutes to work on your biggest mobility weakness
2. Take 5 minutes to work on your biggest technique weakness (with the empty bar)
A.
Every 90 seconds, for 7:30 (5 sets):
Clean Grip Overhead Squat x 5 reps
Build over the course of the 5 sets. If flexibility is an issue, stay with the empty bar & work to achieve a lower position as you go.
B.
In 20 minutes, build to a 2-RM Muscle Snatch
The goal here is to a little more than you did on week 3.
C.
In 22 minutes, build to a 3-RM Dead Stop Front Squat
*You should be setting up with your hips around parallel (not from the absolute bottom of your squat).
Rest 3 minutes, then:
Every 3:30, for 7 minutes (2 sets):
Dead Stop Front Squat x 3 reps @ 85-90% of your 3-RM in this exercise
D.
Three sets of:
Chinups x 10 reps
Barbell Bicep Curls x 15 reps
Rest 90 seconds
E.
Three sets of:
Romanian Deadlift x 6 reps
Strict Press x 8 reps
Rest 90 seconds
(Goal weight for RDL should be 90% of 1-RM Clean)