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.
3 Sets
Support Hold x 10 sec
Arch Hold x 20 sec
Plank Hold x 30sec
On The 3min Marks
Or
ADAPT

B.
10min EMOM
Odd: Deadlift x 10 reps 50%
Even: Dumbbell Thruster x 10 reps
Or
ADAPT (3 Sets)

C.
5 Rounds for Time:
Alternating Dumbbell Snatch x 10 reps (5 per Arm)
Single Unders x 80 reps

Fitness:
A.
3 Sets
Kipping Bar Taps x 10
Hollow Hold x 15 sec
Lying Leg Lifts (Candle stick) x 20 reps
On the 3min Marks
Or
ADAPT

B.
10min EMOM
Odd: Deficit Deadlift x 8 reps 40%
Even : Dumbbell Thruster x 10 reps
Or
ADAPT (3 Sets)

C.
5 Rounds for Time:
Kettlebell Hang Snatch x 10 reps (5 Per Arm) 35/25
Double Unders x 40 reps

Performance:
A.
10min
Every 30sec complete 1-3 Unbroken Muscle Ups

B.
10min EMOM
Odd: Deficit Deadlift x 8 reps 50%
Even : Dumbbell Thruster x 10 reps

C.
5 Rounds for Time:
Double Kettlebell Hang Snatch x 10 reps 35’s/25’s
Double Unders x 40 reps