Day 5
Lift
Slow Snatch
3 x 3 @ 45lbs
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Snatch
5 x 2 @ 65lbs
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Hang Muscle Clean + Muscle Clean
3 - 5 sets x (1 + 2)
*Use light weight, meant to focus on movement
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Clean Pull + Hang Clean + Front Squat + Clean + Jerk
2 sets @ 45lbs
2 sets @ 50lbs
Successories
3 - 5 Sets (not for time):
2 - 6 Strict weighted pull-up
10/10 Filly Z-Press
15 Banded Glute Bridge
10-15 Jackknife
10/10 Banded Birddog
10 GHD Back Extension
MetCon
AMRAP 12
50 ft Front Rack Lunge 115/75
12 Power CLean 115/75
14 Toes to Bar