Tuesday Week 5 Day 1

Weightlifting 

Olympic Lifting : 

A. Back Squat - 5x3 - add 5-10 pounds to last weeks working sets (reps are now three) 

B.  Muscle Snatch + Hang Muscle Snatch + OHS - 1+1+1 RM (this shouldn't be very heavy relative to any of your other lifts) 

C. Snatch - 3x5 (yes five reps) - @65%

D.  Snatch Pulls 3x3@90% of Saturdays heavy single 

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A. 5RM weighted pull-up
B. DB Pull-Over 3x12
C. Face Pulls 3x8-12

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AMRAP 10
20 calorie row
20 calorie bike

Powerlifting

A. Back Squat 5x3 - aim to add 5-10 pounds to last weeks working sets

B. Bench Press 5x3 - aim to add 5-10 pounds to last weeks working sets

C. Deadlift 1x3 - aim to add 5-10 pounds to last week

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A. 5RM weighted pull-up

B. Hang Power Clean - Heavy double

C. DB Pull-Over 3x12

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Tabata Mash-Up x 16 intervals @:20s on/:10s off (alternate every :20s) 

OH weighted Sit-ups
Hollow hold