11/7 - 11/13
Week 5
Monday
Snatch
2 reps each @ 75%, 80%
1 x 3 reps @ 85%
Snatch Pull
2 x 3 reps @ 90
WOD
3 Rounds For Time
Air Bike, 15/10 Calories
20 Push-ups
15 Toes To Bar
10 Medicine Ball Cleans (20/14)
Tuesday
Front Squat
3 x 2 reps @ 80%
1 rep each @ 85%, 90%
WOD
15 minute AMRAP
12 Chest To Bar Pull-ups
9 Burpees
6 DB Hang Squat Clean & Jerks (pick weight. make it challenging)
Wednesday
Power Snatch
2 x 5 reps @ 70%
Power Clean & Jerk
2 x 5 reps @ 70%
Snatch Balance
1 x 3 reps @ 80%
Thursday
Clean & Jerk
2 reps each @ 75%, 80%
3 reps @ 85%
Clean Pull
2 x 3 reps @ 90%
WOD
3 Rounds For Time
Row 15/10 calories
15 Kettlebell Swings (70/55)
7 Bar Muscle-ups
Friday
Back Squat
5 x 3 reps @ 85%
WOD
For Time
50-40-30-20-10
Double-unders
25-20-15-10-5
Wall Balls (20/14)
Saturday
‘Barbara’
5 rounds, each for time of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
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