Four Leaf Clover

Four Leaf Clover


STRENGTH:

Back squat
4 x 3 @ 85% - 90%

CONDITIONING:

"Four Leaf Clover"
Three rounds for total reps
1 min max rep burpee box jump (24/20)
1 min max rep DB Thruster (40/25)
1 min max calorie row
1 min max rep toes to bar
1 min rest

DAILY CHALLENGE:

Star holds 3 x :15 each side

MOBILITY:

Lying side twist with band

ENDURANCE:
2 x 1 mile, 3 min rest in between
2 x 800, 2 min rest in between
75% effort

COMPETITOR PROGRAMMING:
Snatch
4 x 2 @ 75%

Jerk
2 x 3 @ 84%
2 x 2 @ 84%

Clean Pull from Blocks
3 x 3 @ 90%

Three Rounds NFT
10 Reverse Hyper
20 Russian Med Ball Twists

Open Prep
EMOM for 8 Min
Even: 15 unbroken wall balls (20/14) ladies 9ft target
Odd: 15 hand release push-ups


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