Workout 4 (Friday's Class) - Week 4

0. Recovery Session

10-Minutes of Movement and Mobility in the AM if you workout in the PM or vice versa.

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1. MetCon

3 Rounds FIT
10 Double DB/KB Hang Cleans (50s/35s/Heavy DBs)
20 Box Jumps - No Bounding (24"/20"/Low)
30 Double DB/KB Deadlifts
40 Sit-ups

Scaling and Substitutions:

10 Double DB/KB Hang Cleans (50s/35s/Heavy DBs)

Equipment Substitutions:
~10 Barbell Hang Cleans (115/80/40%)
~10 Sandbag Hang Cleans (120/80)
~15 Double DB/KB Hang Cleans (35s/25s/Medium)
~10 DB/KB One-arm Hang Cleans on Each Arm (50/35/Heavy)
~90% DB/KB/Ruck One-arm Hang Cleans on Each Arm (35/25/Medium)

20 Box Jumps - No Bounding (24"/20"/Low)

Equipment Substitution:
~50 Bounding Jumps to Very Low Box
~20 High Jump + Lunge

30 Double DB/KB Deadlifts (50s/35s/Heavy DBs)

Equipment Substitutions:
~30 Barbell Deadlifts (115/80/25%)
~30 Sandbag Deadlifts (115/80)
~40 Double DB/KB Deadlifts (35s/25s/Medium)
~24 DB/KB One-arm Deadlifts on Each Arm (50/35/Heavy)
~30 DB/KB/Ruck One-arm Deadlifts on Each Arm (35/25/Medium)

40 Sit-ups

Fitness Level Scaling:
~If you reach failure, move on.
Equipment Substitutions:
~Use a Rolled up Yoga Mat, Towel, or a Pillow to Place Under Your Back
~Sit-ups without anything are great too