** Week 5 of our 9 week cycle, back to some fancy lifts and WODs **

Warm up

6 min alternating EMOM:

10 empty barbell pause overhead squat

8/6 cal ski

5 inch worms with pushups

Olympic lifting – Snatch

Every 2 minutes for 6 rounds:

1 hang squat snatch above the knee + 1 hang squat snatch below the knee + 1 squat snatch + 1 overhead squat

Weight: round 1-2 60-70%, round 3-4: 70-75%, round 5-6 – 75-80%

General Physical Preparedness

4 rounds for time:

400m run

5 Handstand pushups

5 Pull-ups

10 push-ups

10 dumbbell renegade rows (5 per arm) 50/35 lbs

15 Box Jumps 24/20 in

15 air squats

Wear a 20/14 lbs weight vest if you have one and are skilled at handstand push-ups

Time cap : 28 min

EVF360

Part A

12 min AMRAP:

12 plate ground-to-overhead 45/35 lbs

12 V-ups

50 ft. burpees broad jumps

50 ft. handstand walk or bear crawl

Part B

Level 1: as prescribed

Level 2: push-ups only, dumbbell at 35/25 lbs, box step ups

Level 3: 8 rounds of 200m run, 5 pullups, 10 push-ups / band assisted push-ups, 15 air squats – same time cap

4 rounds for time:

400m run

5 Handstand pushups

5 Pull-ups

10 push-ups

10 dumbbell renegade rows (5 per arm) 50/35 lbs

15 Box Jumps 24/20 in

15 air squats

Time cap : 28 min