Deload Week

 

Strength & Conditioning

CLEAN AND JERK EMOM8

2 Squat Cleans + 1 Split Jerk every minute for 8 minutes

Performed at 70% of Clean and Jerk

 

PAUSING CLEAN DEADLIFT EMOM5

2 Clean grip deadlifts (with 2 second pause at the knee) every minute for 5 minutes

Performed at 70% of Clean and Jerk

 

MetCon

“PULL OVER”

For Time:
21 Lateral Barbell Burpees
21 Power Cleans (115/80)
21 Lateral Barbell Burpees

Rx+: 135/95, Bar-facing burpees
Fitness: 95/65

 

Cash-out:

Not for time:

50 GHD Sit-ups
50 Hip Extensions

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