Week 5 Day 1

1 Snatch EMOTM for 20min start @ 60%

On min 3,5,7,9,11,13,15,17,19 add 5/2.5lb or 2/1 kilo

-if you miss more than 2 in a row drop weight 

Back Squat 

6 x 2 @ 80% of 1RM 

S/S

4 rounds 

5 Pull ups + 5 Barbell row w/5sec decent 

+ Ring row w/ feet on box with 5sec eccentric (pull)

WOD: FT 

30-20-10

Back Squat 225/155

Bar Facing Burpee 

C2B Pull up 

Rest 8min 

4 rounds - 1:30min each round w/2min rest 

45 DU 

-remaining time cal on bike