DELOAD WEEK

Strength

Back Squat 5×3 @ 80% of HEAVIEST Triple

Lift

5 Sets @ 80% of HEAVIEST Complex of:

Push Press (2) + Split Jerk (2)

MetCon

8 Minute AMRAP of:

2,2,4,4,6,6,8,8,10,10, etc..

Hang Power Cleans (75/115#)

Pushups

MetCon

“Double DT Lite”

10 Rounds For Time of:

12 Deadlifts (85/125#)

9 Hang Power Cleans (85/125#)

6 Push Jerk (85/125#)

Accessory (Core)

4 Sets of:

60s Weighted Plank

15 Hollow Rocks

[Rest As Needed]

Strength

Incline Bench Press 8×3 (Ascending)

MetCon

5 Rounds For MAX Reps of:

3 Minutes To Complete:

15 Front Squats (75/115#)

10 T2B

MAX REPS Double Unders

-1 Minute Rest Between Rounds-

Strength

Sumo Deadlift 1-1-1-1-1-1 (Ascending)

MetCon

8 Rounds For Time of:

12 Alternating Hang DB Clean & Jerk (35/50#)

2 Rope Climbs

MetCon

On Every 3rd Minute For 10 Sets Perform:

5 Calories Assault Bike

5 Box Hops (20/24″)

5 CTB Pullups

5 Wall Balls (W: 14/9 M: 20#/10′)

5 Tuck Jumps

Accessory

EMOTM 10 Minutes of:

Odd: 30s HSW Practice

Even: 30s RMU Practice