Week 5

Day 1 (4 training days this week)

Strength: 

1) Muscle snatch: Work up to a 3 RM

2) Block snatch (mid-thigh): 5 rounds – Every 2 minutes, complete:

-3x block snatch (70% 1 RM snatch)

3) Snatch Balance: Work up to a 1 RM, then back it down 10kg and perform:

-5 rounds: EMOM, perform, 1x snatch balance with 3 second pause in receiving position.

Core: 10 rounds – EMOM, perform:

-Minute 1 = 5x strict HSPU + 5x weighted pull up (AHAP)

-Minute 2 = 3-5x Turkish get up, Right/left (35#/26#)

-Minute 3 = 5x box jump (40in/36in)

Day 2

Strength: 

1) Block clean (mid-thigh): 5 rounds – Every 2 minutes, complete:

-2x block clean (75% 1 RM clean)

2) Push press + push jerk + split jerk: Work up to a max 1x PP + 1x PJ + 1x split jerk. Once you fail at the push press, eliminate that movement and work up to a max 1x push jerk + 1x split jerk. Once you fail at the push jerk, eliminate that movement and work up to a max 1x split jerk.

3) Back squat: 5 rounds – Every 2:30, perform:

-4x back squat (86% 1 RM)

Work Capacity: Complete a 12 minute AMRAP of a 3-6-9…ascending ladder of:

-Overhead squat (95#/65#)

-Bar facing burpees

Core: For time:

-50x GHD sit ups

-25m handstand walk

Day 3

Strength: 

1: 2 position clean and jerk: 5 rounds – Every 2 minutes, complete:

-1x hang clean + 1x clean + 1x jerk (78%x 3 sets, 80%x 2 sets.

2: Clean deadlift: In 7 minutes, work up to a max set of 4 for the day.

*You should be warm going into these, so have a plan, take big jumps and limit the number of sets.

3: Front squat: 10 rounds – Every 30 seconds, perform:

-1x front squat (80-85%)

Work Capacity: 5 rounds – Complete as many reps as possible in 3 minutes of:

-500m row

-max rep wallball (20#/14#)

*Rest 1 minute between rounds. Goal is to get off the rower quickly and perform unbroken wall balls until time is called.

Core: Myofascial release/maintenance.

Day 4

Strength:

1) 2 position snatch: 5 rounds – Every 90 seconds, perform:

-1x hang snatch + 1x snatch (78%x 3 sets, 80%x 2 sets)

2) Snatch push press: Work up to a 1 RM, then 4 sets of:

-5x snatch push press (83%)

-90 seconds rest

Work Capacity: Complete the following for time:

-100m sled drag (bodyweight)

-5x snatch (115#/85#)

-100m sled drag (bodyweight)

-5x snatch (115#/85#)

-100m sled drag (bodyweight)

-5x snatch (115#/85#)

-100m sled drag (bodyweight)

-5x snatch (115#/85#)