This is a scheduled de-load week. Still train with purpose and intensity. We de-load by programming less work (volume), so don’t slack off.

MOBILITY

Ankles
Hips
Thoracic
Front rack
Wrists

1 Clean and jerk

A) Jerks 3×5

B) In 12mins build to one heavy complex set of
3 Cleans + 2 Front squats + 1 Jerk

2 – Gymnastics skills

A) Every 2mins x 5 rounds
10 Toes to bar

B) Every 2mins x 5 rounds
10 Bar muscle ups

3 – Conditioning

10 Rounds
Run 100m
5 Burpees

OPTIONAL EXTRAS

Stretching and rolling

Image courtesy of CrossFit Geelong