W5-

Thursday- Snatch Int + Snatch Consistency + Squat Endurance Single Leg + Shoulder Stability

Snatch Prep-

2-3 sets, 45-65#

3 Snatch RDL

3 Snatch High Pull

3 Hang Muscle Snatch

3 OHS @ 25X1

3 High Hang Power Snatch + OHS

3 Hang Squat Snatch

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A. Snatch, build to a 1RM

- 235

B. Squat Snatch, 30 reps @ 75% for time:

13:32 @ 180#

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**if you can wait an hour or more before metcon, that would be ideal

Muscle Ups- 30 reps for time:

**no more than 5 Unbroken at a time: 5:02

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Rest as needed

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5 min AMRAP - 2+13 pistols.

10 Toes to Bar

20 Alt Pistols

Friday- HS Density + UB Hypertrophy Vol + IWT Row/Bike

A. Strict HSPU’s- 5 Unbroken/40 sec for 10 sets
- Made it through the 8th round and that was all I had

B. Tall Kneeling Landmine Press @ 20X2, 4 x 8-10, rest 45 sec b/w arms
- bar + 35#

C. CTB Pull-Ups- 20 sets of 5 Unbroken **must break at 5 and get 5 unbroken each set
- 10:38

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Row 1000m for time: 3:25, I think thats a :02 PR

Saturday- Squat Int + Chain Squats + Long Mixed Intervals

A. Squat Clean, build to 1RM
- 295

B. Squat Clean @ 85%, 8 min AMRAP
- 18

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100 Wallballs, 20# for time:
- 4:03

Sunday-

Off

Monday- Cl&J Int + OH/Squat EMOM + Mixed MAP

Warm Up

3 sets not for time:

50’ Jerk Grip Yoke Carry heavy

3 Inverted to Hang as Slow As possible on rings **focus on keep hollow body as best as possible

14 Alt Switch Lunge Jumps

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A. Squat Clean & Jerk, 1/45 sec for 15 reps, start @ 70% and build off feel, 2 sec pause in jerk catch
- Completed @ 205

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2 sets

Bike 40 Cals @ 70-80% **note pace - 264 Watts

10 Front Squats, 65# @ 4040 tempo

Rest 2 min b/w sets

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2 sets

50’ HS Walk

Row 750m - 1:55

20 steps Double KB Front Rack Walking Lunges, 53#/H

Rest 2 min b/w sets

Tuesday- Row Threshold + Sport EMOM + Shoulder Stability

8 sets

Row 500m @ 1:55/500m

Rest 2 min

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4 min EMOM

1st- AMRAP Strict HSPU’s 20 sec

2nd- AMRAP Double Unders 30 sec **heavy rope if possible

Rest 3-4 min

4 min EMOM

1st- AMRAP Kipping HSPU’s 20 sec

2nd- AMRAP Double Unders, 30 sec

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3 sets For individual times **practice different techniques to learn fastest pacing (hint: sometimes trying to move as fast is possible is slower than focusing on efficiency

12 Toes to Bar

15 Power Clean to OH, 95#

Rest 2-3 min b/w sets