Low Bar Back Squat 5.5.5

5 min Res\t

75 Power Snatch

Every time you STOP moving you do 10 Burpee’s. It’s touch and go. NO RESTING…. No DROPPING FROM OVERHEAD… HANDS MUST STAY ON BAR…. or BURPEE’S.

30
15
10
10
10

tougher than I anticipated. Good cardio. I ended up doing 40 Burpees.

Amstelpark

Takakyykky

• 3x5
• 4x4
• 5x3
• 6x2
• 7x1

3 Rounds
33 KBS 1.5/1
33 Zero Count Burpees
33 Squats
33 Double Unders

YAY Burpees

Another 1 hour lifting session with Caleb Ward.

Clean - worked on the 3 point clean technique for the hour. Started with just 95# and worked my way up to 175# doing all 3 clean points back-to-back-to-back. Went on to 185# but failed on the first point (hip) but completed the last two points.

50m Burpee Broad Jump
800m Run
500m Row
50 Hang Squat Cleans (45#)
50 KB Swings (1.5pd)
50 Medicine Ball Cleans (20#)
50 Pull Ups

5 Rounds for Time
- 5 Power Cleans (heavy)
- 25 Double Unders

400m Run
15 OHS 95#

Strength:
Front Squat
5 sets x 8 reps, light and fast

WOD:
Tabata 501 style, 8 intervals each of: 20secs on, 10 secs rest

Box Jumps/Pull-ups

2 min. rest

Overhead pvc pipe Dyna-Max ball squat/Sledge hammer tire slams/Rogue Box Dip walks/Rope frequency

Strength
Floor Press 5×5

Met-con
APMRAP 15 minutes:
15 Jumping Squats
15 V-ups
15 DB Thrusters (35# DB's)

6 Rounds + 15 Jumping Squats