08.02.2021

Deload week

Warm Up
Run 200m
6 inchworms
20 calf raises
Run 200m
15 clean grip RDLs with empty barbell
15 glute bridges


Strength
Every 1:30 for 3 sets
2 clean lift offs + 1 power clean @ 65-70%

Every 2:00 for 6 sets
1 power clean + 1 jerk @ 70% and build


WOD
"The Pretender"
Easy flow to this
3 sets
2 rounds in 4:00 then Rest 1:00
10 squat cleans 95/65
5 bar facing burpees
10 TTB or hanging knee raises

Complete 2 rounds of work in the 4:00 interval, rest with whatever time remains in the 4:00 plus everyone rests for entire 1:00 between sets