** DELOAD WEEK **

Warm up

3 rounds:

10/side single arm KB swings

5/side single KB thrusters

5/side windmills

Time cap: 7 min

Deadlift

5×5 @ 65% across, NO belt

Silent touch and go reps

Time cap: 15min

Barbell Cycling

20 min alternating EMOM:

1 round of “light” DT, 115/75 lbs

45 sec plank hold

6 touch-and-go power snatches, 115/75 lbs

2 Turkish getups 24/16 kg (1/arm)

EVF360

Part A

20 min alternating EMOM:

1 round of “light” dumbbell DT, 35/25 lbs

45 sec plank hold

12 alternating dumbbell snatches, 50/35 lbs

2 Turkish getups 24/16 kg (1/arm)

Part B

3 rounds for quality and load:

20 alternating dumbbell renaged rows

10/leg single leg RDL

10 double KB sumo deadlifts

15 weighted situps (plate on chest)

Time cap: 12 min