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This will be the deloading week. Extra focus on technique and quality in movements. Next week we will be testing 1RM in jerk and little transition to coming up 5RM back squat cycle. Fridays are for barbell and unilater work (box step ups, lunges etc.) for next 4 weeks.

Monday

Push jerk or Split jerk 10 x 1 – 70% of 2RM

Metcon:
5 rounds for quality
10 wall ball
4+4 one arm KB press
6 strict push ups
10 ring rows

Tuesday

Gymnastics strength

RX:
3 x 70 % of your max pull ups reps
3 x 70% of your max ring dips reps

Scaled:
3 x 3 negative pull ups (super slow decent, assist with band or partner if needed)
3 x 5 banded pull ups

3 x 5-8 perfect wide push ups
3 x 5-8 perfect narrow push ups

Metcon:
AMRAP 2
T2B
Rest 1:00
AMRAP 2
Push ups
Rest 1:00
AMRAP 2
Pull ups
Rest 1:00
AMRAP 2
Abmat sit ups

Wednesday

Back squat 5 x 5 (max 70% of 1RM)

Metcon:
10 minutes for quality
5+5 one legged deadlift
10 goblet squat
10 KBS
:20s planking
10 tuck crunches

Olympic: Squat clean

Thursday

WOD (S):
Paced conditioning
for 40 mins
400m jog
4 strict pull up
4 strict HSPU (or 8 strict push up)
12 wall ball
12 box jumps

Friday

5 rounds for quality:
5 hang power clean
5 hang squat clean
:30s plank
:30s posterior plank
5 front squats
5 S2OH
Rest 1:00

You pick the weight

Metcon:
EMOM 10
1: 10 frontrack lunges
2: 40 DU

Saturday

Team WOD 11:00, open doors 12-14.

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