DELOAD WEEK

A) Snatches
3x3 tall snatch (barbell or light weight)
3x3 high hang snatch (light / moderate weight)
3x3 hang snatch @50-60% 1RM

B) 3 rounds for quality
6-8/side front foot elevated ATG split squat
3 slow Jefferson's curl

10/15-cal ergo
:30 accumulated dead hang hold
10/15-cal ergo
:30 accumulated handstand hold
10/15-cal ergo
:30 accumulated ring support hold

Scaled WOD
4 rounds for time:
6/9-cal ergo
:15 accumulated dead hang hold
6/9-cal ergo
:15 accumulated pike hold feet on box
6/9-cal ergo
:15 accumulated box support hold

Front Squat: Build to a heavy 2 in 10 sets. Rest 2:00
- Option: 5 x 5, only adding weight if form permits.

4-5sets:

500m row / moderate pace
10-15 ttb / one big unbroken set

rest 2min

100 kettle bell swings for time 24kg/16kg, EMOM 5 burpees
time cap 12 min

3 rounds for time
15-12-9 power snatch 42,5/30
15-12-9 bar over burpee
Time cap: 6min

Rest until 9:00, then

6min AMRAP:
9 toes to bar
6 burpee to target

AMRAP 10 min ascending reps:
1 DB Man Makers @2x22,5/15kg
60m Shuttle Run
2 DB Man Makers
60m Shuttle Run
3 DB Man Makers
60m Shuttle Run
And so on continuing in this fashion..

*Score = total manmakers completed
Goal: 15+ reps

Man maker:
1 push up
1 renegade row L+R
1 squat clean
1 push press ( last two can be combined into 1 cluster)

Go every 3:00 x 3 sets

20 Double KB High Pulls
10 Double KB Clean + Push Press

• Hard Effort. All sets done in 1-2 sets.
• You should have at least 90s of rest.
• Rx+: Add 1-10 Ring Muscle-ups at the start of each round

Pick one;

20:00 AMRAP;
Bike/Row/Ski
200m
Rest :30

• We will program the Concept 2 computer to handle the intervals, so you just need to focus on the work!
• Example; If you row @ 2:00/500m pace you'll finish the 200m in :48, then you'll rest :30 and repeat!

Dip Practice
- Rings
- Bar, both single and dip bars
- Between Boxes
Use bands as needed.

The goal today is to practice and work on quality dips. Exact numbers of reps and sets are not the key today.