Week 5 Training 2

2 rounds with an empty barbell

6 x Snatch deadlift
6 x Muscle snatch (from hang)
6 x OH squat
6 x Sotts press (light barbell)

5 sets of: 3 x hang squat snatch

Rest 2 min between sets

Comment: Do some warm up sets and then build up in weight over the 5 sets. Focus on good technique rather than heavy weights.

With this weight

3 sets of 5 reps Overhead squats

Rest 1-2 min between sets

Comment: Do the OH squats from rack.

B) Chin ups & Heavy DB snatch

B1: Chin ups w. tempo (4 sec down)

4 sets of 4 reps

B2: Heavy DB snatch

4 sets of 6-8 reps

Rest 1-2 min between sets

Comment: Add weight to the Chin ups if not challenged enough or use a band. Find a heavier DB than usual.

AMRAP 14

15 cal Ski erg
30 cal Bike erg

*E2MOM
2 Wall walks (get as high as possible)

Comment: Start the AMRAP by doing 2 Wall walks and continue with 2 wall walks every 2. minute until minute 14.

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