** DELOAD WEEK **
Warm up
2 rounds of:
1 min cardio of choice
5 high hang muscle cleans
5 shoulder presses
5 front squats
5 hang power clean and jerks
Clean & Jerk Complex
6 min EMOM:
1 power clean + 1 front squat + 1 jerk
-- then, 6 min EMOM:
1 squat clean + 1 jerk
Note: Keep the load at 50-60%. Prioritize speed and mechanics.
Conditioning
For time, 50-40-30-20-10 reps of:
Cal row
Ab-mat situps
Time cap: 20 min
EVF360
Part A
Every 2 min for 6 rounds, perform for load and quality:
5 box jumps 24/20 in
5 double DB power cleans
5 double DB shoulder to overheads
5 broad jumps for distance
Part B
For time, 50-40-30-20-10 reps of:
Cal row
Ab-mat situps
Time cap: 20 min