Strength deload week–focus on speed and good positions in the strength pieces
Day A
Conditioning (Benchmark)
“Fran”
21-15-9
Thrusters (95/65; 80/55; 65/45; 50/35; 35/25)
Pull-ups; 12-9-6 Pull-ups; 21-15-9 Bar Kips+Ring Rows; 12-9-6 Bar Kips+Ring Rows
Strength
10 Min EMOM
2 Cleans+1 Jerk @ 55% 1 RM
Day B
Conditioning
Write your own 8-12 minute workout
Strength
7×1 Hang Snatch @ 60% 1 RM; Start new set every 1:30
Day C
Conditioning
Write your own 12-18 minute workout
Strength
7×2 Back Squat @ 65% 1 RM; Start new set every 1:30
Day D
Conditioning
Write your own 18-24 minute workout
Strength
5×5 Bench Press @ 60% 1 RM; Start new set every 2:00
Day E
Conditioning
Write your own 24+ minute workout
320 Gym 