Author: The Black Book

Deload week

Push Jerk
5-5-5-5-5 (light and technical)

Core work:

3 rounds for quality:
20 Hollow rock
20 Arch rock

Shoulder Rehab and mobility

Deload week

Snatch work:

Snatch complex
3-position
Hip-Hang-Below knee

Every minute on the minute for 10 min:

Hang Snatch + 2 OHS @40%
5 Burpees

Overhead Squat
Find 5RM

7 Min AMRAP of,
14 Overhead squat 45/30
7 Burpee pull-up

Snatch deadlift
5-5-5-5-5

4 Rounds:
300m Run
30 sec Plank hold
15 Ring row

7 Rounds for time:
7 Deadlift 115/80
7 Ring dip
7 Toes to bar

Cap: 12 min

Handstand push-ups
10!
Use deficit to make reps harder as you go

3 Rounds:
20 Double under
20 KB Swing 32/24

“Hammer”

5 Rounds:
5 Power clean 60/40
10 Front squat (60/40
5 Jerk 60/40
20 pull-ups
Rest 90 sec. between rounds

Compare your score

Back Squat
5-5-5-5-5

EMOM 20:

3 Burpee
5 Wallball
1 Clean 100/70

Every round should be done in less than 30 sec.

Deficit Deadlift
8-8-8

For time:
21-15-9

Deadlift 110/75
Toes to bar

Compare your score

Snatch
1-1-1-1-1-1-1

3 Rounds:
30 Hollow rock
20 Jumping squat 20/15
10 Ring Push-up