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DELOAD WEEK

Monday

Back squat 1 x 20

Metcon:
Alternating EMOM 16:
1: 6 power clean + 6 back squat (you choose loads)
2: 50 DU

Tuesday

Super set A x 3 sets:
8-12 weighted/banded push up
10 dual KB/DB bent over row
rest 1:30

Super set B x 3 sets:
8-12 Z-press (dual KB/DB)
5-10 strict pull up
rest 1:30

Metcon:
15mins for quality
10 hang power snatch 30/20
9 kipping pull up
8 OHS 30/20
7 kipping HSPU
6 burpee over bar

Wednesday

Olympic lifting complex:
1 clean
1 hang clean
2 push jerk

Work with light to moderate loads for 20 mins

Metcon:
AMRAP 20
10 wall ball 9/6
15 KBS 24/16
20 air squat
25 abmat sit up

OR

EMOM 20:
1: 10 wall ball 9/6
2: 15 KBS 24/16
3: 20 air squat
4: 25 abmat sit up
5: rest

Olympic: Snatch

Thursday

WOD (S):
“RECOVERY SESSION”
40-45 mins at low intensity
4-5 rounds:
60s jumping role, ski, row, bike
10 catcows
10 paloff press / side
10 half kneeling KB/DB press / side
6-8 greatest stretch / side
10 plank walkout
10 steps per direction banded side walk
5-10 banded squat
20m bear crawl

Friday

Back squat 1 x 20

OPEN 20.2

Saturday

Team WOD 11:00, CF masters 14:00.

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