Day 5

A. Warm-up

10 min easy rowing 30 sec easy/30 sec 80%; + mobility as needed

B. Three sets, not for time of:

Wall Facing Handstand Hold x 40 sec

Sotts Press x 6 reps (2 sec hold at the top)

Heaving Snatch Balance: x 5, light, for technique

C. Strength

E2MOM x 14 Minutes (7 sets),

Hang Squat Snatch + Squat Snatch

Set 1: 50%

Set 2: 60%

Set 3: 70%

Set 4: 80%

Set 5: 85%

Set 6: 85%

Set 7: 85%

D. Strength Superset 

Four sets of,

Snatch High Pull x 4 reps @95% of 1RM Snatch
Strict Press x 3 reps, climbing

rest 60s

E. MetCon (EMOM) x 21 Minutes 

Minute 1: 15 Wall Balls (20/14)

Minute 2: 10 Box Jump (30/24)

Minute 3: Row 170m

F. Core Work

Two sets of,

Push-up position plank x 90 sec

Side Plank Rotations x 12 (each side)