| WEEK 4 day 1 | ||
| REPS | WEIGHT | |
| Clean shrug /sqaut cleans @Jerk alt | reps 3-3/2-2/1-1 | 70/80/90% |
| Close grip OHS | reps 5-5-5-5 | 50% Sn |
| Front sqaut | reps3-2-1-1 | 85%- |
| Deadlift/Super set | 8-8-8-8-8 | 65% |
| Push ups | 16- | |
| WEEK 4 day 2 | ||
| REPS | WEIGHT | |
| Snatch shrug/sqaut snatch alt | 3-3/2-2/1-1 | 70% Snatch |
| Rack lunges | 3p/s X 3 | 60% C J |
| Drop snatch | reps 4-3-2-1 | 60%- |
| Jump sqauts/super set | reps10-10-10 | 50% Back sqaut |
| Windmills | 8 p/s | KB |
| WEEK 4 day 3 | ||
| REPS | WEIGHT | |
| Back sqaut | 1RM | |
| Snatch Def deadlifts | 4-4-4-4 | 120% snatch |
| Over head sqauts | reps 6-6-6-6-6-6 | 80% Snatch |
| Strict pull ups | 6-6-6-6 | weighted |