11/27/17


DELOAD WEEK

A. Every 2 minutes for 12 Minutes: Back Squat
– 5 Reps @ 70%
– 5 Reps @ 73%
– 4 Reps @ 76%
– 4 Reps @ 79%
– 3 Reps @ 82%
– 3 Reps @ 82%

B. 3 Rounds for time:
– 10 Power Snatches (115/80)(155/105)
– 20 Box Jump Overs (24/20)
– 30 Wallballs (20/14)(30/20)

Additional Conditioning:
1. Snatch
– 3 Position Squat Snatch
– 3 Sets @ 70%

then

EMOM 9
– 7/5 Calorie Assault Bike
-= 2 Squat Snatches (75%)

2. Ring Muscle-Ups
EMOM 10
Odd – 2-4 Strict Ring Muscle-ups
Even – 40 Heavy Rope Double Unders

OR

Ring Muscle-Ups
EMOM 10
Odd – 30% of Max Ring Muscle-ups
Even – 40 Double Unders

Olympic Lifts