Strength/Skill

Deload Week

Back Squat / Deadlift
On the Minute x 9 (3 Rounds):
Minute 1 – 5 Reps @ 75%
Minute 2 – 3 Reps @ 80%
Minute 3 – 1 Rep @ 85%

Front Rack Reverse Lunge / DB Lunges
3 Sets of 12 Repetitions:
Set 1 – 40%
Set 2 – 45%
Set 3 – 50%
Percentages based off 1RM Front Squat

Conditioning
Alternating Tabata x 8 Minutes:
Back Squat (Empty Barbell) / KBS @ 16/12
Double Unders / Assault Bike

Intervals alternate back and forth. 20 Seconds of Back Squats, 10 Seconds of Rest. 20 Second of Double Unders, 10 Seconds of Rest. Repeat for 8 rounds each.

CompTrain

15 Muscle Snatches @ 45/35
4/2 Ring MUs
15 Power Snatches @ 45/35
8/6 Strict HSPU
15 Squat Snatches @ 45/35

3 Rounds not for time