| WEEK 5 day 1 | ||
| REPS | WEIGHT | |
| clean and dbl jerk | 4-4/3-3/2-2 | 60/70/80 |
| snatch hang shrugs | reps 8-8-8-8 | 80% Sn |
| Back sqaut | 5-5-5-5-5 | 70% |
| Plyo Def Jumps | ||
| WEEK 5 day 2 | ||
| REPS | WEIGHT | |
| Drop snatch /hang sqaut snatch | 5-5-5-5 | 60-70% Snatch |
| DBL Sqaut Thrusters | reps 3-3-3 | 50% C J |
| Cleans shrug/negative pause | 8-8-8-8 | 60%- |
| KB Turkish get ups | 1p/s X 3 | Max |
| WEEK 5 day 3 | ||
| REPS | WEIGHT | |
| Between every set perform 10 Push ups | ||
| Power cleans | EMOM 4 X 6sets | 40% clean |
| OHS | EMOM 5 X 6sets | |
| Deadlift | EMOM 6 X 6sets | |