Rest day, total workouts of the week 8 hours, x 5
Deload week

Strength & conditioning
Metcon x 2
Aer x 1 - 45 min
BB x 2
Squat - 670 kg

Gymnastics
MU - 20
BMU -
BFLY - 100
BCTB - 50
HSW - 45 m

Recovery
Sleep 4/7
Avg. 22:45
Avg. 7 h 50 min
EA 39 kcal/FFM

BB Gymnastics
1) Every 40 seconds for 6 minutes (10 total reps):
1 Power Snatch + 1 Hang Snatch (full squat) @ 80% of 120914. [65lbs]
*rest 2 minutes
2) Every 50 seconds for 7:30 minutes (10 total reps):
1 Power Clean + 1 Hang Clean (full squat) + 1 Push Press @ 80% of 120914. [115lbs]

Conditioning

“Nancy”
Compare to 120307
5 rounds for time of:
Run 400m
15 OHS 95/65# [55lbs]

• 20 Min AMRAP of:
BB Clean & Jerk (60/40Kg) 10 reps
C2B Pull Ups 20/15 reps
MB Wall Ball (9/6Kg) 40 reps

AMRAP 9 (REPS)
35 Ground to Over head 45/30kg
50 Double Unders
25 Sit Ups
40 Air Squats

Four sets of two alt hand negative one hand pull-ups (2 per hand). Resist as much as possible.

10 rounds for time of

• 30 double-unders
• 10 hang power cleans
• 10 pull-ups

♀ 75 lb. ♂ 115 lb.

If at home, modify with jugs or other heavy objects. Share your at-home modifications and time in comments.

3 rounds for time of

• 25 strict pull-ups
• 50 push-ups
• 75 squats
• Run 800 m

6 x 10m

3x

10 seated goodmornings 60kg
20 ghd situps
30 side to side leg lifts

In Twenty Minutes Find Your JERK 1RM