De-load week for ALL
– those completing masters qualifier should be following our masters template for week.
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COMPLETE:
A. Back SqT: 3.2 cluster – :10 count between cluster sets – to max for the day in <18 min
B. EMOM x 10
20 double unders + 5-7 Strict HSPU
* Athlete choose deficit or weighted if applicable
C. 3 rds Afap
3 rope climbs
60’ DB Front Rack Lunge 70/50’s
9 burpee box jump overs 30/24
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Becomplete:
1. banded thoracic twists x 15 each side x 4 sets
2. DB single side muscle clean + push press x 6 / reps each side x 4-5 sets each
3. Ghd back extension w/ bar on back (snatch hand Position) x 10 reps + :10 AF parallel to floor last rep x 3-4 sets
4. Banded tricep Oh extensions x 10 reps x 4 sets
5. Banded tricep extensions x 15 Reps + 20 alt dB bicep curls x 4 supersets