Barbell Phase 5

5.1

12:00 AMRAP

10 Deadlift 

5 Split Jerk

30 Double Unders

155/95

Warm Up- 3x Jog 100m. 10 good morning. 5 Push-ups

Stretch Hamstrings. Jefferson Curl. Roll to Straddle

with the bar- deadlift 10, strict press 10, push press 10, push jerk 10, Build to a working weight in the split jerk, choose a weight you can always do 5!

5.2

5 rounds for time

10 power Snatch

20 floor press

30 AbMat sit ip

95/65

Warm Up- 5:00 general cardio, 20 squats, 5-10 push ups

3x 5 Snatch Grip Deadlift, 5 Hang Muscle Snatch, 5 Behind the neck push press or jerk

Build to a working weight in the power snatch then practice the floor press

5.3

3 rounds for time

15 thrusters

12 Face the Bar Burpee

Warm Up- 10 Burpees

3x 10 Air Squats, 10 AbMat Sit up, 5 push up

3x 5 front squat, 5 push press, 5 thruster

take 20 reps to build to a working weight for the thruster

5.5

For Time

40 power cleans

40 front rack lunges

135/95

Split the work however you like

Warm Up- 5:00 general cardio, 20 squats,

Barbell- 10 good morning, 10 deadlift, 10 power clean

12 reps to build to a working weight for lunges and power clean.