DELOAD WEEK

A) 3 rounds
3 high box jump
3 claping push-up

B) 4 sets
1 push press
1 pause push jerk (2s pause in catch) @50-60% 1RM PP

C) 6x2 push jerk @60-70% 1RM

3 Rounds of
12 Handstand Pushups
18 DB Snatches 22,5/15kg
24 Box Jumps

Practice Ring MU progressions or reps;
- Accumulate 5-25 reps
- Progressions: Floor Transitions + Push-Ups or Bar Dips

Sumo Deadlift: 5-4-3-2-1+. Rest 2:00
- After ramp-up sets there should be 3-4 more singles to progressively build to a 1RM.
- Option: 5 x 5. Moderate Rest 2:00

Front Squat: 5-4-3-2-1+. Rest 2:00
- Build to a 1RM (1+ = 3-4 singles above 90%)
- Option: 5 x 5, adding weight if form permits

Close Grip Floor Press: 5 x 5. Rest 2:00
– Build in weight over 5 sets
– Goal: Moderate/heavy 5

Superset!!

Banded Push-Up; 4 x 12-15. Rest 60s.
- Can still be done with a band if doing scaled variations
Ring Pull-Up: 4 x 4-6. 3s lowering. Rest 60s
- Option: Chest to Rings, added weight, assisted or partner assisted

For time;
30 Chest to Bar Pull-ups
40 Burpees
50 Wall Balls @20/14
60 (total) Renegade Rows @50/35lbs

• Rx+: 15/10 Bar Muscle-ups in place of Pull-ups
• TIME CAP = 12:00

1) Squat Snatch: 8 x 2. Rest 90s.
– add weight each set or technique work
– Reset on each rep

2) Power Clean: 6 x 2. Rest 90s.
– add weight each set or technique work
– Reset on each rep

3) Front Squat: 4 x 4. Rest 90s.
– build to a moderately heavy set of 4.

“The Snatch-Chief”

5x
3min ON/1min OFF

AMRAP of
3 Power Snatch 50/35kg
6 Pushups
9 Squats