Week 5
Accumulate 5 minutes at the bottom of the squat (no elbows on knees, keep tension in hips)
+
5 minutes of standing straddle

Essentials:
A.
10 min EMOM
Odd: Back Squat x 8 reps 50%
Even: Dumbbell Bench Press x 8 reps

B.
10min EMOM
Hang Power Snatch x 3 reps
Overhead Squat x 3 reps

C.
11min AMRAP
Goblet Squat x 10 reps
Box Jump Step Down x 10 reps

Fitness:
A.
10 min EMOM
Odd: Back Squat x 8 reps 50%
Even: Dumbbell Bench Press x 8 reps

B.
10min EMOM
Full Snatch x 1 rep
Sets 1&2 50%
Sets 3&4 60%
Sets 5&6 65%
Sets 7&8 70%
Sets 9&10 75%
*try to hold bottom of squat for 2-3sec before standing

C.
11min AMRAP
Overhead Squat x 10 reps 95/65
Box Jump Step Down x 10 reps 24/20

Performance:
A.
10 min EMOM
Odd: Back Squat x 8 reps 50%
Even: Dumbbell Bench Press x 8 reps

B.
10min EMOM
Full Snatch x 1 rep
Sets 1&2 50%
Sets 3&4 60%
Sets 5&6 65%
Sets 7&8 70%
Sets 9&10 75%
*try to hold bottom of squat for 2-3sec before standing

C.
11min AMRAP
Overhead Squat x 10 reps 95/65
Box Jump Step Down x 10 reps 24/20
+
Competitor Session 2
A.
3 Sets
Lying Leg Curl x 10 reps
Rest 2min

B.
3 Sets
Bent Over DB Row x 8 reps per arm
Rest 60sec between arms