Phase 4, Week 5 of 7, Day 3

Team Soul Training Pro:

Battery

A) Hang Power Clean; 2RM
*Compare to 3RM in Phase 3

Rest 12:00

B) 4RFT
30 Wall Ball Shots
12 CTB Pull Up

*Every Minute
2 Hang Power Clean @ 85% of Test

Gymnastics

30 Ring Muscle Ups for Time
OR
5:00 ME Ring Muscle Ups

Conditioning

Sled Push
A) 400m Sled Push For Time (140/95)
+
Rest 1:1
+
B) 3RFT
25 yd Sled Push (90/65)
30 UB Russian Swings @ MTR
25 yd Sled Push (90/65)
+
Rest 1:1
+
C) 400m Sled Push For Time (140/95)

 

Accessories

A) Single Leg Hamstring Curls 5×10/leg
B) KB Front Rack Static Lunges 3×10/leg

Team Soul Training Development: 

Battery

A) Hang Power Clean; 2RM
*Compare to 3RM in Phase 3

Rest 12:00

B) 4RFT
20 Wall Ball Shots
10 Pull Ups (or Ring Rows)

*Every Minute
2 Hang Power Clean @80-85% of Test

Conditioning

Sled Push
A) 200m Sled Push For Time (105/70)
+
Rest 1:1
+
B) 3RFT
25m Sled Push (60/35)
30 UB Russian KB Swings @MTR
25m Sled Push (60/35)
+
Rest 1:1
+
C) 200m Sled Push For Time (105/70)

 

Accessories

A) SL-RDL; 3×20/leg (No weight)
B) KB Front Rack Static Lunges; 3×10/leg