Week 5 of 8: Saturday
Prep
Part 1
10 Standing Hip Abductions w/ Band (per side – slow negative)
10 Banded Clams Shells (per side – slow negative)
Part 2
2 Rounds
12/10 Calorie Bike
12 Kettlebell Side Lunges (6 Per Side)
12/10 Calorie Bike
12 Curtsy Squats (6 Per Side)
Strength
Sumo Deadlift
2 Sets of 85% x 5
2 Sets of 90% x 4
4 Sets
8-6-6-4 Snatch Grip Bent-over Barbell Back Row
8 Dumbbell Clean & Press (Per Side)
Rest No More Than 2 Minutes Between Sets
Tempo Front Squat 4 Sets of 5
Conditioning
4 Minute AMRAP
20 Hang Power Snatches (75/55)
20 Toes-to-Bar
-Rest 2.5 Minutes-
4 Minute AMRAP
20 Wall Balls (20/14)
20 Toes-to-Bar
-Rest 2.5 Minutes-
4 Minute AMRAP
20 Hang Power Snatches (75/55)
20 Toes-to-Bar
-Rest 2.5 Minutes-
4 Minute AMRAP
20 Wall Balls (20/14)
20 Toes-to-Bar
Accessory
Weighted GHD Back Hypers
15-12-10-8
