Strength | Jul 13 - 18

Week 5 / DAY 1

DEADLIFT + JERK

Olympic Lifting EMOM

EMOM x 10

• 3 Push Jerks @ 70 - 75 %

Primary Strength

Deadlift 5x3 @ 85%

Posterior Super-set + Core

3 Rounds

10 Nordic Curls

10 DB Bent Over Rows / Arm

30s Side plank/side

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Week 5 / DAY 2

BACK SQUAT + CLEAN

Olympic Lifting EMOM

EMOM x 10

• 3 Hang Power Cleans @ 70 - 75%

Primary Strength

Back Squat 5x3 @ 85%

Posterior Chain Giant Set

3 Rounds

10 DB Romanian Deadlifts / Leg

12 Back Extensions

100 Feet Farmer Carry (As heavy as posible)

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Week 5 / DAY 3

BENCH PRESS + SNATCH

Olympic Lifting EMOM

EMOM x 10

• 3 Power Snatches @ 70 - 75 %

Primary Strength

Bench Press 5x3 @ 85%

Accessory Circuit

3 Rounds

10 Single-Arm Dumbbell Shoulder Press/side

10 Pull-Ups

12 Tempo Split Squats/side (3-second lowering)