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.