Author: The Black Book

Deload week

Clean & Jerk Technique

For quality:
5 Rounds
10 Hang power clean
10 Split Jerk
Rest 2 min

For weight choose 50-70% from 1rm

Deload week

Ring row 3*10

9 min AMRAP
2 Wall climb
6 Pass throughs
18 Long cycle (alt) 24/16

Deload week

Snatch balance
3*5

32 Rounds:
Team Row

30 sec row 15 sec rest

Deload week

Weighted lunges
4*8 (/leg)

16 Rounds:
10s work 5s rest/movement
Pull-ups
Push-ups
Squats

Team Wod for time:
1000m Run
100 Pullup
90 Push press 20/15
80 Squat
70 Sit-up
60 Burpee
1000m Run

Max double-unders in 2 min

For time:
21-15-9
Sumo Deadlift high-pull 32/24
Push-up
Sit-up

Push Press
Find 1 rm

For time:
100 Double unders
900m Row
80 Wallball 20/14
7 Squat clean 100/70

Power Snatch
Find 1 rm

For time:
800m run
30 Snatch 60/42,5
800m run

Back Squat
2-2-2-1-1

3 min AMRAP of,
9 Goblet squat 32/24
9 Toes to bar
1 min rest
3 min AMRAP of,
9 Hang power clean 60/42,5
9 Box jump 24/20