Strength


Sumo DL (Wk 5)
4 x 5 Working up to 60-70%
4 x 5 @ 60-70%

WOD 


17 Min Amrap 
6 Full Snatches 95/65
3 Pull Ups
6 Full Snatches 105/75
6 Pull Ups 
6 Full Snatches 115/85
9 Pull Ups
6 Full Snatches 135/95
12 Pull Ups 
6 Full Snatches 145/105
15 Pull Ups
6 Full Snatches 155/115
18 Pull Ups

and so on... Increasing reps for pull ups by 3 and adding weight each round for snatches

Mod Key


P: 45/35 Power is Ok, Increasing weight if you feel like you can or keep it at one weight for WOD, Mod Pull Up
RX: "As Prescribed"
C: Starting weight is 115/85_135/95_145/105_165/115_175/125_185/130...

Extra Conditioning


5 Rounds
10 Cal Leg only Assault Bike
10 Bulgarian Split Squat ea Leg

Mobility 


1-3 Sets, Holding Each for 1+ Min Ea Side
Foam Roll Posterior Chain
Shoulder/Pec Stretch

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