Week 5 of 8: Saturday

Prep
Part 1
10 Standing Hip Abductions w/ Band (per side – slow negative)
10 Banded Clams Shells (per side – slow negative)

Part 2
2 Rounds
12/10 Calorie Bike
12 Kettlebell Side Lunges (6 Per Side)
12/10 Calorie Bike
12 Curtsy Squats (6 Per Side)

Strength
Sumo Deadlift
2 Sets of 85% x 5
2 Sets of 90% x 4

4 Sets
8-6-6-4 Snatch Grip Bent-over Barbell Back Row
8 Dumbbell Clean & Press (Per Side)
Rest No More Than 2 Minutes Between Sets

Tempo Front Squat 4 Sets of 5

Conditioning
4 Minute AMRAP
20 Hang Power Snatches (75/55)
20 Toes-to-Bar
-Rest 2.5 Minutes-
4 Minute AMRAP
20 Wall Balls (20/14)
20 Toes-to-Bar
-Rest 2.5 Minutes-
4 Minute AMRAP
20 Hang Power Snatches (75/55)
20 Toes-to-Bar
-Rest 2.5 Minutes-
4 Minute AMRAP
20 Wall Balls (20/14)
20 Toes-to-Bar

Accessory
Weighted GHD Back Hypers
15-12-10-8

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