Day 5 (Weightlifting + Team Workout)

A) Warm-up / Activation

1 minute Cardio of choice (bike, row, ski-erg)

Then,

2 rounds of

10 lateral banded walks (per side)

5 banded single-glute bridges

10 Down dog toe taps

10″ Banded glute bridge hold

A2. Specific prep (empty bar)

2 rounds of

5 Snatch Deadlifts

5 Muscle Snatch

5 Overhead Squats

5” overhead hold at the bottom

B) Weightlifting

Clean Squat

Every 2 for 10 minutes

2 squat cleans

C) Conditioning

TEAM WORKOUT

For Time

80/64 calories bike

60 wall balls

40 burpees box jump over

200m run together

10 wall walks

Rest 2 minutes

60 wall balls

40 burpees box jump over

200m run together

10 wall walks

Rest 2 minutes

40 burpees box jump over

200m run together

10 wall walks

Time cap: 35 minutes