Deload week continues…

Every 4 mins for 20 mins do:
12/10 Row Calories
9 Deadlifts, 155/105 lbs
6 Hang Power Cleans, 155/105 lbs
3 Push Jerks, 155/105 lbs
10 Hollow Body Floor Press, 35/25 lbs

Goal: Complete at an RPE of 6-7 (roughly 70%)

Take note of the RPE that we suggest for this workout. It is roughly 60-70% of your max effort and it’s ok to eat up a majority of the time in the 4 min window. Ideally you have roughly 1 min to rest before starting the next round. Be flexible with the weight on the barbell and adjust loading if needed. Swap out the same amount of calories on the bike.

Post Work
3 rounds for quality of:
15 Weighted Abmat Sit-ups
Side Plank, L 20 secs/R 20 secs