Phase 4, Week 5 of 7, Day 5

Team Soul Training Pro:

AM Session

Row;
6 x 1000m @3-5 sec FASTER than 2K Pace, on 3:00 Rest (low tension row, or walking)
*Resting 6 to 8:00 between 3rd and 4th repeat.

PM Session

Weightlifting

A) Power Clean + Split Jerk:
2×2@70% 1×2@75% 2×1@80% 2×1@85%
Work up to your Minimum for 2 singles
Rest 4:00
2×1@80% 2×1@85%
Work up to your Minimum for 1 single

B) BTN Power Jerk:
1×3@60% 1×3@65% 1×3@70% 3×3@75%

C) Front Squat:
1×3@70% 1×3@75% 1×3@80% 2xME@85%
*NO MISSES, DO NOT GO TO FAILURE
*Rest as needed

Conditioning

5 RFT
7 Bar Muscle Ups
9 Hang Power Cleans (185/125)
30 Alternating Pistols

Accessories

A1) KB Bent Row x 8 (heavier than week 1)
A2) Plank Hold on KBs x 1:30
x4 sets

Team Soul Training Development: 

AM Session

Row;
4x 1000m @3-5 sec FASTER than 2K Pace, on 3:00 Rest (low tension row, or walking)
*Resting 6 to 8:00 between 3rd and 4th repeat

PM Session

Weightlifting

A) Power Clean + Split Jerk:
2×2@65% 1×2@70% 2×1@75% 2×1@80%
Work up to your Minimum for 2 singles

B) Front Squat:
1×3@70% 1×3@75% 1×3@80% 2xME@85%
*NO MISSES, DO NOT GO TO FAILURE
*Rest as needed

Conditioning

5 RFT
9 Hang Power Cleans (115/75)
15 Pull Ups (or Ring Rows)
30 Air Squats

Accessories

A1) SA-KB Bent Row x8/Arm
A2) Plank Hold on KBs; 1:00
x4 sets