** DELOAD WEEK **

Warm up

3 rounds:

5 Inchworm + Push-ups

6 alternating single dumbbell devil press

7/arm single dumbbell push presses

Time cap: 7 min

Olympic lifting – Split jerks

Every 2min for 6 rounds:

3 split jerks, with 3 sec pause in split

Keep the weight light and focus on the foot work and balance in the landing position – use week 1 (9/26) weight as a comparison

Interval conditioning

8 min AMRAP

200m run

6 left arm single dumbbell Hang C&J 50/35 lbs

6 right arm single dumbbell Hang C&J 50/35 lbs

12 deadlifts 135/95 lbs

— Rest 2min

6 min same AMRAP**

— Rest 2min

4 min same AMRAP**

** On each AMRAP, continue where you left off

EVF360

Part A

16 alternating EMOM:

16 ab mat situps

12 double dumbbells shoulder to overhead 50/35 lbs

16 skater steps

8 double dumbbells burpee deadlifts 50/35 lbs

Part B

6 min AMRAP

200m run

6 left arm single dumbbell Hang C&J 50/35 lbs

6 right arm single dumbbell Hang C&J 50/35 lbs

12 single dumbbell box step up 50/35 lbs, 24/20 in

— Rest 2min

6 min same AMRAP**

— Rest 2min

6 min same AMRAP**

** On each AMRAP, continue where you left off