‘Deload Week’

Gymnastic Strength

Jumping Jack 1 mins

2 rounds of

8 Sumo deadlift High Pull

12 air Squat

*then specific technique review for power snatch

6-6-6-6

*constant weight at 70-75% of RM

8-8-8-8

*constant weight at 65-70% of RM

METCON

Single unders 2 mins

2 rounds of

8 Overhead DB sit up

8 Overhead DB squat

4 kipping + toes to bar

-mobility preparation for DB squat snatch and muscle up-

5 Rounds for time

30 Double unders | Single unders | Jumping jack

10 Alt. DB Squat snatch (22.5/15 kg | 15/10 kg | plate ground to OH)

2 Bar Muscle up | Burpee Pull up | Banded Pull up

Time cap 12 mins