This is the final 4 week cycle of Tom's Olympic Lifting based programming. Everything is geared towards maxing out at the end of these 4 weeks. The Comp HW will also have a lot of barbell work in it as well but at much lighter weights. 

Front Squats
6 sets of 2 across
Start at 80% of 1RM
Target a 5-10lb increase each week


"Mexican Jumping Beans"
For Time
10-8-6-4-2 Squat Cleans, 155/105
100-80-60-40-20 Double unders

15min Time Cap
L1: 150-120-90-60-30 Single Unders

Comp HW

Barbell Technique Work
Squat Clean + Hang Squat Clean + Jerk
7x1 at 40% of 1RM

3x1 Ring Complex: Muscle-up + 2 Ring dips + Muscle-up + 1 Ring dips


CrossFit Journal: The Performance-Based Lifestyle Resource