DELOAD WEEK!!!

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Strength

Back Squat 6×4 @ 65%

MetCon

3 Rounds For MAX Reps of:

60s Box Hops (16/20″)

60s KB Swings (.5/1 Pood)

60s Calorie Row

60s DB Push Press (2×20/2×35#)

60s DB Front Squat (2×20/2×35#)

60s Rest

Strength

i) Superset 3 Sets of:

8 BB Bent Over Row

12 BB Upright Rows

16 BB Bicep Curls

ii) Weighted Chin Up 1RM

MetCon

In Teams of 2 Complete 4 Rounds For Time of:

400m Run

2 Rounds of:

2 BMU – P1

2 BMU – P2

4 Hang Power Cleans (95/135#) – P1

4 Hang Power Cleans (95/135#) – P2

6 BF Burpees – P1

6 BF Burpees – P2

Lift

Clean & Jerk 8×1 (Ascending)

MetCon

“Holleyman”

30 Rounds For Time of:

5 Wall Balls (W: 14/9 M: 20#/10′)

3 HSPU

1 Power Clean (155/225#)

Strength

Deadlift 5-5-3-3-1-1 (Ascending)

*5 Seated Broad Jumps AFTER Each Set*

MetCon

2 Rounds For Time of:

25/30 Calories Assault Bike

20 DB Bench Press (50/70#)

10 Devils Press (2×35/2×50#)