A,
Week 5

Block Clean & Jerk : 2-2-2-2-2

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

B,
For time:
50 Alternating Dumbbell Snatches@22,5/15kg
Run, 400 m
35 Alternating Dumbbell Snatches
Run, 400 m
20 Alternating Dumbbell Snatches
Run, 400 m

Goal: sub 16 mins

C,
3 rounds for quality of:
20 Hollow Rocks
Bird Dog, L 30 secs/R 30 secs
5 Wall Planks
10 Hip Extensions

Työntö Comleksi Max.

Rive + 2 x etukyykky + työntö

Työntöveto 5 x 2 x 110%

Työntö 2 x 2 x 80%

Etukyykky 4 x 4 x 65%, tanko liikkuu kokoajan, sarjojen perään 5 jännehyppyä.

A: Back squat 4x
B: RDL 3x8
C: Bench press 4x3
D: 3 rounds
Leg extensions x12
Strict pull ups xMax
Nordic hamstring curls x5
Dips xMax

40min emom
Erg
Burbee
Kb swing
Rest

Warm up(10)
2rds
20 plyo
10 single leg deadlift
20 high knees
10 side lunge

WRK(30)
5 giant sets
10 hammer curls
10 upright row
10 tricep kickbacks
10 straight leg deadlift
100m farmer's carry
rest no more than 2:00 between rounds

For time 2k row

Complete 2k row like this.

AMRAP 5min
200m run
AMRAP row meters.

Rest 2min

Repeat as long as you get 2k rowed.

Warm up(10)
2rds
20 plyo
10 single leg deadlift
20 high knees
10 side lunge

WRK(30)
12 days-just like the song, complete 1, then 2 then 1, then 3, 2, 1 etc....
1-100m run
2-db strict press
3-db hang clean
4-goblet squat
5-body builders
6-alt sit ups
7-plank tap-2 count
8-bicycles-2 count
9-push ups
10-db hop overs
11-mountain climbers-2 count
12-burpees

Finisher
1:00 butterfly stretch

12-9-6-3*-2*-1* back squats

*= tempo 32X1

Rest 2 minutes between sets. Increase weight after every set. Last ones are meant to be heavy(ish).

A,
2 Banded Squats, pick load

Every 1 min for 10 mins.

Use mini bands and 50% of your 1RM back squat.

B,
3 rounds for time of:
Run, 400 m
21 Kettlebell USa Swings @24/16kg
12 Pull-ups

Goal:
Start to push the pace and get some intensity back but don't stress on your time.

C,
For distance:
Trail Run: 1x 30 mins