05/02/2016

Off-Season Cycle
Week 5

WARMUP:
-band assisted low lunge to banded samson
-band assisted overhead extension with
 side body rotation.
-low lunge to half split hamstring floss to 
 sumo squat

WEIGHTLIFTING:
High Hang Clean 2-2-2-2
Hang Clean 2-2-2-2

STRENGTH:
Front Squat 6 x 3 @ 85% every :90 for 9 min (6 sets)

WOD:
5 rounds for time.
10 min clock.
Begin round every other minute.
Record working time on each round.

- 6 Hang Clusters (115/75)(<55% Clean)
- 12 Toes to Bar
- 3 Hang Clusters

Ladder down by 1 rep on 1st set of each round of 
Hang Clusters (6,5,4,3,2).

On final round, continue to work AMRAP Bar Facing 
Burpees w/remaining time. Each rep counts for :05 
off of total working time.

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