** DELOAD WEEK **

Warm up

1 lap around the block, then Bergeron warm up with your coach

Time cap: 12 min

Olympic lifting – Snatch

EMOM, 20min:

1 snatch deadlift to below the knee + 1 squat snatch + 1 snatch balance

Focus on the set up from the ground on the deadlift and snatch, and on speed under the bar in the snatch balance

General Physical Preparedness

12 min AMRAP:

50 ft. double dumbbells overhead walking lunges 35/25 lbs

10 pull ups

50 DUs

10 Toes-to-bar

Goal: 5-6 rds

Scaling options: Plate overhead walking lunges, ring rows, single unders, V-ups or situps

EVF360

Part A

12 min AMRAP:

50 ft. double dumbbells overhead walking lunges 35/25 lbs

10 pull ups

50 DUs

10 Toes-to-bar

Goal: 5-6 rds

Scaling options: Plate overhead walking lunges, ring rows, single unders, V-ups or situps

Part B

For time:

Run 800m

40 alternating dumbbell snatches 50/35 lbs

20 burpees

10/side single arm dumbbell deadlifts 50/35 lbs

20 burpees

40 alternating dumbbell snatches 50/35 lbs

Run 800m

Time cap: 23 min