WOD Mon Dec 28 *Deload Week*

Strength

Dumbbell Front Foot Elevated Split Squat
5 x 10 (5L then 5R) building to loads where tempo can be maintained (controlled descent and ascent)

Work

“From The Top”

30 Power Snatches / Power Cleans
30 Overhead /Front Squats
30 Squat Snatches / Squat Cleans

Barbell @ 115/85

Every Minute (including first minute) do 5 TTB or 5 Abmat Sit-ups

Home Gym

30 Alternating Dumbbell Power Snatches / Empty Barbell Snatches
30 Goblet Squats
30 Squat Cleans

Every Minute (including first minute) do 3-5 Abmat Sit-ups (less than 10s of work)