Back squat cluster 4x (2+2+2), lepo 30s/3min

For time:

40 Front Squat 42,5/30kg
30 Front Squat 52,5/37,5kg
20 Front Squat 60/42,5kg
10 Front Squat 70/47,5kg

** On the minute ( Starting )

5 Bar Facing Burpees

( 8 - 15 )

For Time:

10 Legless Rope Climb

TC 10

8x4
@80% 1rm deadlift

A) DU / SU
B) Row
C) Shuttle run & Burpees
D) Machine (not row)

Goal is to move easy to moderate pace and to get a nice sweat. Tommorrow is a big day so don't go all out.

DELOAD WEEK

16min AMRAP (you go / I go full rounds)
3 bar muscle-up
6 pistol squat
6 shoulder to overhead 60/42,5
6 bar over burpee

3 Sets:

5 SN Push Press + 1 Overhead Squat @ 70 - 75% ( SN )

5 Sets Of:

Snatch Pull + Muscle Snatch + Overhead Squat + Snatch Balance @ Light Weight

8xEvery 1:30

2 Split Jerks, pick load
Start at 60% of your 1 rep max, increase in weight each round, and go no higher than 85% 1RM

Warm Up :

100m Easy Swim

Main Swim:

1200m

Rest 5 - 7 Min

8 x 25m Fast, Rest 1:00 Between

Cool Down

100m