Monday – 4/29/2019

**DELOAD WEEK**
Lower percentages, less volume, less engine work, and less accessories.
Be smart and get your body ready for the 2nd half of this lifting cycle!!!

The Workout for Monday is:

WARM-UP
(Primer)
3 Minute Machine
-50 sec Moderate
-10 sec Hard

(Activation/Mobility)
2 Rounds
-10 Banded Y-Pulls
-10 Banded OHS

(Specific)
Snatch Technique

STRENGTH
Snatch
-2 reps @ 60%
-2 sets of 2 reps @ 65%
-3 sets of 2 reps @ 70%

OR

Back Squat
5 x 3 @ 70%

METCON
“Rankel” with T2B

AMRAP x 20
-6 Deadlifts (225/155)
-7 Burpee Toes-to-Bar
-10 American KB Swings (70/55)
*For the burpee T2B, try to use a bar that is a little out of reach when standing on the ground.

EXTRA CREDIT
[Strength]
Snatch Pull
2 x 2 @ 90% (of sn.)
2 x 2 @ 95%

[Gymnastics]
For Time
30 Ring Muscle-Ups
*Sets cannot be larger than 3

[Accessory]
DTC Bulletproof Body
-50 Weighted Abmat Sit-Ups
-50 GHDSU
-50 Abmat Sit-Ups