Author: The Black Book

Deload week

Clean & Jerk
Skill work

-Muscle cleans + presses
-Power cleans + power jerks
-Squat cleans + split jerks

Deload week

On the minute for 30 minutes
1. 8-4 burpee
2. 10-6 toes to bar
3. 12-8 wallball 20/14
4. 14-10 kettlebell swing 24/16
5. rest

Deload week

Skillwork
handstand walk

4 rounds:
2 minutes of row erg
2 minutes of ski erg
1 minute handstand walk / bear crawl
1 min rest

Deload week

For quality:
20-18-16-14
One-legged dumbbell deadlift
One-arm ring row
Box step-ups
10 Hinge row / Lat flyes between sets

Deload week

Muscle-up skillwork

Chicken wing clinic

3 sets of:
hips to rings
then,
icecream maker
then,
ring push-ups with lockout for 2 seconds

Every minute on the minute for 15 minutes,
3 power clean
3 front squats
3 jerks

at 50-60% 1RM clean & jerk

Snatch pull + squat snatch
Build up to a daily 1 RM

drop down to 85-90%
5 sets of snatch pull + squat snatch

For time:
100 double-under
100 kb swing 24/16
80 calories row
80 push-ups
600 m run
60 thruster 45/30

Team workout

Teams of three,
For time:
3 legless rope climb
18 clean 60/40
3 legless rope climb
15 clean 70/50
3 legless rope climb
12 clean 80/55
3 legless rope climb
9 clean 90/60