De-load week
A. SqT Snatch – 3×5 @ last weeks 10 rm
B Legless Rope climb : emom x 5 min x 2 legless rope climbs
C 3 rds
25/20 cal bike
25 heavy wall balls
50 double unders
25 power snatches 75/53
#
Becomplete:
1. 240′ single arm plate push. Push , bear crawl / spyder walk forward push again etc
2. Db single arm press while in lunge position. 6-8 reps x 4 sets each side
3. Banded rows 12-15 reps x 3 sets ; while in full squat
4. 10-15 min of lever / plank progressions
5. 10 min of scrap work