** DELOAD WEEK **
Warm up
3 rounds:
10/leg single leg glute bridges
10 V-ups
10 Russian KBS
3-Position Cleans
Every 90 sec for 10 rounds:
1 high hang power clean + 1 low hang power clean + 1 power clean
Keep the weight between 60-75%, this is technique/positional work
Conditioning
15 min AMRAP:
8 pushups
12 sumo deadlifts high pulls 75/55 lbs
8 hang power snatches 75/55 lbs
24 double unders
EVF360
Part A
4 rounds for time:
500m/400m row
16 alternating single DB power cleans
Time cap: 16 min
Part B
15 min AMRAP:
8 pushups
12 KB sumo deadlifts high pulls 24/16 kg
8 KB snatches 24/16 kg (4/arm)
24 double unders