Strength:
EMOM Alternating & Building:
Back Squat (5x5)
Strict Press (5x5)
WOD:
30x Muscle Ups
30x Deadlifts (315/205#) or 75%1RM
300x Double Unders
Divide up the reps as you wish, but each transition from one movement to the other requires 3x Strict Burpee Pull Ups (Strict Push Up & Strict Pull Up) @6″ Above Reach.
30 Minute Time Cap.
Weightlifting (Week #5):
Muscle Snatch + Snatch Push Press + OHS 4x(2+2+2)
Power Snatch + OHS (2s Pause) + Snatch (2s Pause Bottom) 5x(1+1+1) HAP
Push Press + BTN Jerk + Jerk (5s Hold Split) 5x(1+1+1) HBP
Jerk Dips (5x3) HBP
Speedy Floor Press@70% (20x3): EMOM or E30sO30s (Whichever you can maintain.)
DB Incline (5x20)
200x DB Rows (AFSAP)
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