Week 5

Warm up

400m Run

PVC Warm Ups

With an empty barbell

10 Muscle Snatch / Snatch Grip Press / Overhead Squat / Snatch Balance / ZOTS Press

Strength

Hang Power Snatch 5 sets of 3 @ 70% (Week 5)

Advanced

Muscle Snatch work up to a 1 Rep Max

Then

High Hang Squat Snatch 5 sets of 2 @ 90%

Metcon

For time: Chipper

500 m Row

30 Chest-to-bar Pull-ups

15 Devil Press, 50/35 lbs

30 Toes-to-bars

500 m Row