#wcw and little throwback
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De-load week continues
A. Narrow Grip OHS – 3-4 reps climbing to heavy at 32X1
B. SqT Jerk – speed work for 7-10 min max
C. Emom x 12
Minute 1: muscle ups (athlete choose number or variations – keep volume controlled and intensify down)
Minute 2: concept 2 bike or assault bike :40 at hard effort but sustainable throughout
D. 2 rds At 80%
1k row
40 dB front squats 35/20’s
4 rope climbs
E. Assistance work : athlete specific and driven for recovery