Week 5 Training 1

2 Rounds

4 x Walkout with hip stretch
10 x Scapula pull ups
8 x Kip swings

2 Rounds - with empty BB

5 x Clean deadlift
5 x Clean Pull
5 x Power clean
5 x Front squat
5 x Squat clean

A) Squat clean

Every 30 sec x 20

1 x Squat Clean

Comment: Use 55-65% of your 1 RM from last week.

b) Pull ups

4 sets of 6 reps Pull ups

Rest 1-2 min between sets.

Comment: Use a band if you are challenged.

c) WOD |“OPEN 24.2”

AMRAP 12

300 meter row
10 Deadlift @35/50 Intermediate: @45/65
80 Single unders/50 Double unders

d) Accessory

2-3 Rounds

20 meter Double KB Overhead Walk
into 20 meter Double KB Front rack walk
into 40 meter farmer walk

Rest 1-2 min between sets

Comment: Go directly to the next exercise. Use a heavier weight for farmer walk if necessary.

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