A,
Block Snatch 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.
Week 5

Use work up method.

Find your heaviest "perfect" set of 2. Make sure that you have 4 work sets total within 10% of this lift (max for the day is included as a work set). You may have hit these in the build up, or you may need to back off after finding your heaviest and complete another set or two at 90% or higher of your best for the day.

B,
Every 4 mins for 16 mins do:
5 Snatches, 61/43kg
10 Clean & Jerks, 61/43kg
Run, 400 m

Goal
Consistent pace across all rounds

C,
3 rounds for quality of:
10 Scap Pull-ups
8 L/8 R Side Plank Reach Throughs
5 ATYTs

EMOM5
Snatch pull
High hang power snatch
Hang power snatch
2 snatch balance

E90s x 5
Power snatch
Hang snatch
Snatch

E2min x 6
Snatch

A,
7 rounds for quality of:
Bike, 3 mins
2 Deadlifts, 85% 1RM

Bike / Row- RPE 7/10

B,
3 rounds for time of:
5 Front Squats, 75/52kg
18 Pull-ups
5 Deadlifts, 102/70kg
18 Toes-to-bars
5 Push Jerks, 75/52kg
18 Hand Release Push-ups

Goal
Sub 15 min

C,
For quality:
Couch Stretch, L 2 mins/R 2 mins
Lying Leg Crossover, L 1:30 min/R 1:30 min
3x 6 Eccentric Dumbbell Pull Overs, pick load

2 km row

1 Set :

2000m

Rest 3 Minutes:

3 Sets:

1000m

Rest 2 minutes

5 Sets:

500m Bike

Rest 1 minute

3 RFT:

1000/900m Echo Bike
21-15-9 Deadlifts 102,5/70kg

TC 10

For Total Load :

10-8-6-4-2

Rest 1:30 between sets.

For total Load:

10-8-6-4-2

Rest 1:30 Between sets.

1:00 Push up to down dog
1:00 + 1:00 Lat Stretch
1:00 + 1:00 Triceps Stretch
0:30 Hollow Hold
0:30 Arch Hold

4:00 Cardio

AMRAP 11

18/13 Calorie Bike Erg
10 Sit-ups
10 Push-ups