Little de-load week following our recent strength cycle.  This doesn’t mean it will be an easy week.  Just breaking from the normal strength piece to re-charge!



Grab light KB and Med Ball

200M Jog

10 KB Deadlifts

10 Squat2Stands

10 Russian KB swings

10 Front Squats w/Med Ball

10 Push press to Wall Ball target

10 Wall Ball Shots

Barbell Warmup: With an empty barbell, and in Snatch grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Muscle Snatch, BTN Push Jerk in Snatch Grip, High Hang Power Snatch, Power Snatch from above Knee, Power Snatch from mid shin


Triple AMRAP!!


Max Wall Ball (20/14)

-Rest 2:00-



Max Russian KB Swing (70/53)

-Rest 2:00-



Max Power Snatch (135/95)


*Score each AMRAP separately

So, with three separate AMRAPs, you can go about this a couple different ways.  You can try to go unbroken as long as possible, catch your breath (might take a while) and go again.  Or, you can do a manageable chunk of reps, take a QUICK breather, then get back on the reps.  Keeping the rest short might work best over the full 5 min


Scaling options:

Med Ball weight -> 14/10 -> As needed


KB weight -> 53/35 -> 35/25 -> As needed


Bar weight -> 115/80 -> 95/65 -> As needed


Cool Down:

Couch Stretch – 2 Min per side


Leg Bleeds – 3 Min

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