Warm up:
3x
100 double unders
10 OHS
10 Back extensions
10 Ring rows
Ready:
7 minute EMOM
30 second broad jump squats
30 second push ups
Strength:
Deload week
Power Clean
5-5-3-3-3-1-1-1-1
*Find a heavy single
**Power cleans you DO NOT catch in the hole
Metcon:
Burpee + 85/65kg back-squat ladder
Rest 3 minutes
Burpee + 52.5/32.5kg shoulder-press ladder
Rest 3 minutes
Burpee + 110/90kg deadlift ladder
For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Use as many sets each minute as needed.
Post number of minutes completed for each ladder
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