‘Deload Week’

Gymnastic Strength

Warm up

Row 500 m

2 rounds of

10 Squat Jump

8 Lu raises

 

*then practice specific technique for Power Clean

Power Clean

6-6-6-6

*constant weight at 70-75% of RM

Front Squat

8-8-8-8

*constant weight at 65-70% of RM

 

METCON

Warm up

Try every movement 5 reps

 

Deload week

2 rounds For time :

1000 m row

80 Air Squat

60 Sit up

40 Single arm Hang power clean and jerk (22.5/15 kg | 15/10 kg | plate ground to OH)

20 cal air bike/ski erg