Deload Week: Friday
Prep
50 Calorie Bike
40 Burpees
30 Air Squats
Strength
Every 1.5 Minutes for 6 Rounds
1 Full Snatch @ 75%
Bench Press
4 Sets of 8-12 Reps
Bent-over Barbell Back Row
4 Sets of 4-6 Reps
Weighted Pull-ups
3 Sets of 8-12 Reps
3 Supersets of:
20 Ring Push-ups
20 Ring Dips
Rest As Needed Between Sets
Conditioning
6 x 500 Meter Row
Work:Rest 1:1
Tempo Pace: 70-75% Effort
