200m jog
3x
10 OHS - light bar
10 STRICT pull ups
10 hollow to arch hangs
Ready
6 minutes
1 minute L-sit
1 minute false grip hold rings or bar
Strength
Deload Week
Power Clean + Clean(catch in the hole) + Jerk
1+1+1 x 10 - add weight each set
Practice foot work
Reset for EACH movement
If you need to one rep max a lift this week - ONLY IF YOU NEED TO
Bench press
Metcon
100 calories on the bike
then
30 clean and jerks for time 60/42.5kg
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