Week 5 Training 1

2-3 Rounds

2 rounds with empty barbell:

5 x Snatch Deadlift
5 x Muscle snatch (from hang)
5 x OH squat
5 x Snatch Balance

A) Snatch complex

E2MOM 12

1 x Snatch Pull + 1 x Power Snatch + 1 x Low Hang Squat Snatch

Comment: Low Hang = Below Knees. Do some warm up sets and then build up in weight over the EMOM.

4 sets of 16 reps Gorilla rows

Rest 1-2 min between sets

Comment: Do some warm up sets and then the 4 sets with the same weight.

c) WOD

2 Rounds

AMRAP 3

6 Hang Power Clean @25/35 Intermediate: @35/50
12 V-ups
3 Wall walks

Rest 2 min

AMRAP 3

6 Bench Press @25/35 Intermediate: @35/50
12 Box Jump overs

Rest 2 min and repeat

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