** DELOAD WEEK **
Warm up
2 rounds
10 PVC passthroughs
10 PVC sotts presses
5/side KB windmills
10 jumping PVC overhead squats
Snatches
Every 3 min for 5 sets:
6 hang snatches
Note: must be unbroken
Conditioning
For time:
45/36 cal row
30 deadlifts 115/80 lbs
35/28 cal rows
20 power snatches 115/80 lbs
25/20 cal row
10 overhead squats 115/80 lbs
Time cap: 12 min
EVF360
Part A
5 min EMOM:
15/12 cal ski
-- rest 1 min
5 min EMOM:
20 med ball situps 20/14 lbs
-- rest 1 min
5 min EMOM:
12 plate ground to overheads 45/25 lbs
-- rest 1 min
5 min EMOM:
12 supermen
Part B
12 min AMRAP:
24/20 cal row
16 alternating DB snatches 50/35 lbs
16 single arm DB overhead lunge steps 50/35 lbs **
** switch arm as desired