Thunder & Lightning - Week 5

Day 1

1. Push or Split Jerk - 5x2

2. Back Squat  - 6x4

3a. Cast Wall Walk - 5x5
3b. Pull Ups - 5x As Heavy as Possible
3c. Jumping Single Leg Deck Squat  - 5x8-10 each leg

Day 2

1. 2 KB Snatch - 120 seconds, 90 seconds, 60 seconds, 30 seconds
- rest 45-60 sec 

2a. Back Lever - 5x10-15 seconds
2b. Reverse Plank - 5x30 seconds

3. Sprints - 10x50 meters
- hills if possible

Day 3

1. Power Snatch - 5x3

2a. Snatch Deadlift - 4x4
2b. Power Push ups - 4x8

3a. Cheat curls - 3x10
3b. Dips - 3x10 AHAP

4. 1 KB Complex - 3-5 rounds x 6-8 reps each
-perform all reps on one side, then take 30 sec rest, perform other side then 60 sec rest before repeating
- if you are using a lighter bell, take no rest at all if possible and up the reps

- snatch
- clean & jerk
- squat
- swing

Day 4 

1. Front Squats - 6x3

2a. Walking Lunges - 3-5x12/12
2b. Pull ups - 3-5x12

3. Sprints - 10x50-100m depending on ability