De-load week
Warmup add:
EMOM x 10
Minute 1: 12/9 cal (machine of choice)
Minute : 5 strict pullups + 5 inch worms + 5 burpees
+
Hip complex (stretching)
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A. SqT Clean + Front SqT + Jerk + Hang clean + Front SqT + Jerk + TnG SqT Clean + Jerk + 2 front SqTs ; to heavy in complex in <20 minutes
B. AMRAP 10
2.4.6.8. . . etc
Devils Press 50/35 (single Arm devils press if 1 dumbbell)
30 Double Unders
C. BECOMPLETE:
1. Deadbugs x 12-15 reps each side x 3 sets
2. Weighted sit-ups 4 x 15 reps
3. Thoracic bridge ; :15-:20 holds x 8
4. Banded thoracic rotation x 10 reps each side x 4 sets
5. Ring support holds or supper holds x :15 x 5 sets
6. Crossover symmetry protocol