Following our 1RM month, today marks the beggining of a deload week as we are entering a tempo strength cycle next week.

1. Snatch

On 1min x 10:

5 Power snatches

2. CFO wod

“Nasty Women”

As many rounds/reps as possible in 4mins of:

21-15-9 reps of:

Thrusters (95/65#)

Pull-ups

Rest 4:00

As many rounds/reps as possible in 4mins of:

21-15-9 reps of:

Deadlifts (225/155#)

Handstand Push-ups

Rest 4:00

As many rounds/reps as possible in 4mins of:

30 Clean & Jerks (135/95#)