DE-LOAD WEEK (DAY 2)

WARM UP

3 sets of:

• 15 Cal Row
• 10 Empty Bar Muscle Cleans 
• 16 Empty Bar Front Rack Lunges

3 sets of:

• 5 Front Squats 
• 5 Strict Press
• 5 Push Press 
• 5 Clean Grip OH Squats (2s Pause in Bottom Position)
• 5 Jerks

A.

EMOM 10:

• 1 Power Clean
• 2 Push Jerks 

Set 1- 5 @ 65%. Set 6-10 @ 70%

B.

AMRAP 20

• 21 Cal Row
• 15 TTB
• 9 Push Press @ 70kg/50kg

C.

3 Sets:

• Max Strict Pull-Ups (Pronated)
• 40s Tempo Ring Rows (3121)
• Max Press-Ups (Be Strict On Form)

Rest 60s

• Max Strict HSPU
• 40s Lateral Raises (Choose A Weight That Allows You To Complete This Unbroken)
• Max Supinated Chin Over Bar Hold 

Rest 60s

D.

Two Sets:

• 30s Prone GHD Hold
• 50m Double KB Front Rack Walk (As Heavy As Form Allows)