@fullrangecrossfit
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De-load week
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Weightlifting:
A. Clean and Jerk : 75-83% x 1 rep x 20 ; done as EMOM : athlete choose whether they power or squat, push or split. Choose your weakness with the movement
B. Snatch : 3 positional Pull to HEAVY ; positional focus
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Conditioning:
4 rds
10 strict HSPU (athlete choose height of deficit if capable)
16 dB snatch 50/35
40 double unders
7 muscle ups
400m run
Rest 5 min between rds
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Becomplete:
1. 6-8 rds of 40′ OH yoke Wall + 10–2 ghd back ext. rest 2 min between rds. *if proper mobility isn’t there for OH yoke, go to barbell and further go to single arm dB oh walks
2. Ring support holds : extending our time. Shooting for :15-:20 x 8-10. Resting approx 1:1 and focusing on full external rotation and elbows
3. 50x slamball throws ; alt sides
4. DB rear fly’s 10-12 reps x 4 sets each side
5. Single leg lateral step ups 7-9 reps each side x 4 sets. One side all at once before next
6. Crossover symmetry