"FIVE-75"

EQUIP: Bar (a: 75/55, i: 55/45, b: 45/35), Wall Ball (20/14), Pull-Up Bar

Lucas Parker’s “Five-75”

WARM-UP:

*Active Stretch, then:

*400m Run

*5 x Good Morning

*5 x Snatch Pull

*5 x Clean Pull

*5 x Hang Power Snatch

*5 x Hang Power Clean

*5 x Push Press to Behind-the-Neck Push Press

—————————————

(50:00 Time Cap for Parts A and B below)

A) “Five-75”

Complete for Time (same bar throughout)-

*75 x Power Snatch (a: 75/55, i: 55/45, b: 45/35)

*75 x Push Press

*75 x Power Clean

*75 x Back Squat

*75 x Deadlift

NOTE: Once you begin, the barbell may NOT rest on the floor.  Touch-and-go only.  The penalty each time you rest the bar on the floor is: 200m Run + 10 x Wall Ball (20/14)

—————————————THEN….

If you finished “Five-75” sub-35:00, move onto B1 below.

If you finished “Five-75” post-35:00, move onto B2 below.

B1) “Three-45”

Complete for Time -

*45 x Knees-to-Elbows

*45 x Pull-Up

*45 x Cherry Picker Sit-Up (sub: Slam Ball Suitcase Crunch)

NOTE: Once you begin, you may NOT drop from the bar.  The penalty each time you drop from the bar is: 100m Run + 10 x MB Push-Up (hands atop Med Ball).

OR

B2) AMRAP In Remaining Time -

*10 x Knees-to-Elbows

*10 x Pull-Up

*10 x Cherry Picker Sit-Up (sub: Slam Ball Suitcase Crunch)

NOTE: Once you begin, you may NOT drop from the bar.  The penalty each time you drop from the bar is: 100m Run + 10 x MB Push-Up (hands atop Med Ball).