BB bench press

3*3 Power Snatch
2*2 Power Snatch
2*1 Power Snatch

5*3 Snatch Balance
Climbing

3*5 Hang Snatch High Pull

3x15 Ring push-up

Split Jerk (from rack)

9 x 2 @ 60 -

SO 2:30

75/50 reps for time of:
C2B Pull Ups

1000 mt run
10 pull ups
10 chin ups
10 push ups
1000 mt run
400 mt 2 x kb carry
1000 mt run
30 burpees
800 mt run
10 pull ups
10 chin ups
10 push ups
800 mt run
50 mt bear walk
800 mt run
30 burpees
600 mt run
10 pull ups
10 chin ups
10 push ups
600 mt run
400 mt sand bag carry
600 mt run
30 burpees
1000 mt run

Male kb 2 x 20 kg
Female kb 2 x 12
Male sandbag 1 x 25 kg
Female sandbag 1x 15 kg

Midline
Not For Time:
3 Sets of 20 Weighted Sit-ups
1 Set of 50 Glute Bridges
1 Set of 100 AbMat Sit-ups

EMOM 10’ 2 power clean

1-2 65%
3-4 70%
5-6 75%
7-8 80%
9-10 85%

Strength: pull up programme week 5

Wod: “Kelly “ 5RFT
400m run
30 BJ@24/20”
30 wall ball

Wod: don’t start to fast , use the first round as your pace setter for the next rounds. You should aim around 4-5 mins per round. So you will know whether to speed up or slow down after the first round

Front squat reps 5 4 3 2 1 increase weights