Week 5

Monday

Snatch

10 minutes to build to a 1 rep max Hang Power Snatch

Gymnastics

Accumulate 3 minutes wall facing handstand hold

Accumulate 3 minutes of plank

Tuesday

Back Squat

4x5-rest 2 minutes between sets-moderate weight

Assault Runner

3x5 minutes for calories

Rest 2:30

Wednesday

Class is optional

Optional running:

30 minute run at 80% of 5k goal pace

Thursday

Jerk

10 minutes to build to a 1 rep max push jerk

Gymnastics

20 minute AMRAP

5 strict pullups

5 bar muscle ups

10 pushups

10 handstand pushups

Rest 1 minute

Friday

Bench Press

10 minutes to build to a 3 rep max Bench Press

Accessory

3 sets

5 weighted ring dips

5 weighted pullups

15 reverse hypers

Assault Bike

Every 5 minutes for 4 sets

20/15 calories all out

Saturday

Snatch and CJ-10 minutes each working on technique-no more than 50%

Comp WOD

“Special Delivery”

5/4 rope climbs (1st is legless)

45’ sandbag carry (200/150)-15’ increments

9 thrusters (115/80)

4/3 rope climbs (1st is legless)

45’ sandbag carry

15 thrusters

45’ sandbag carry

3/2 rope climbs (1st is legless)

45’ sandbag carry

21 thrusters

-8 min cap

Optional Swim workout

8x150m swim, rest 15 sec