Author: The Black Book

Deload Week

On the minute for 20 minutes,

2 Snatch @70%

Deload Week

4 Rounds:
Row 2 min calories
2 min AMRAP of,
50 Double-under
20 Sit-up
2 min AMRAP of,
20 KB Swing 24/16
10 Burpee

Keep pace steady and easy.

Deload Week

Handstand push-up
Foundations

Partner WOD

For time:
30-24-18
Strict Handstand Push-up
Ring row

Split repetitions with a partner

Deload Week

Front Lever
Foundations

Accumulate 1 min in Front Lever

Seated box jump
1-1-1-1-1-1-1

Team workout, in teams of three

As many rounds as possible in 24 minutes of:
9 Snatch 60/45
18 Clean & Jerk 60/45
27 Chest to bar Pull-up
162 Double-under

Deficit Deadlift
2-2-2-2-2

Weighted Lunge
8-8-8-8

Power Snatch
3-3-3-3-3 @70%

Snatch High-Pull
3-3-3-3-3 @70%

4 Rounds for repetitions:

1 min Row cal
1 min Thruster 20/15
1 min Pull-ups
1 min Rest

Back Squat
5-5-5-5-3-8

Weighted dip
4×8