WC 30052022

Week 5.1

 

OH Squat

6X3 @ 85%+ 1 set every 2 min 

 

DB OH Lunge Heavy x8 EL

Superset 

BB Behind Neck Strict Snatch Press x8

X4

 

4 min controlled AMRAP

D Ball Squat x10

BB High Pull x10

BB Strict Press x10

DB Box Step Up (Heavy)

 

Week 5.2

 

BB Deadlift 

6×3 85%+

 

BB Glute Bridge x10 (2 Sec Pause in Top)

Superset

DB Single Arm Bent Over Row x8 EA

X4

 

4 min controlled AMRAP

D Ball Carry Length Of Rig (up & down)

Chip Up x5-10

Ring Face Pull x10

KB Front Rack Step Up x10