Wed, 052318

#wcw and little throwback

#

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

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