Wednesday 20th January 2016

This week is a scheduled Back off week.  Intesnity will be high, however volume will be lower.
Even if you feel good, don't do any extra work as that would defeat the purpose of a back off week.

MOB/ACT: 2 Rounds:
1x Lap hip Extenders
1/2 Lap Inch Worm with Push Up
1/2 Lap Bear Crawl

CLEAN AND JERK
EMOMx10: 1 Power Clean + Push Jerk followed by 1 Squat Clean + 1 Split Jerk, climbing

BARBELL CYCLING:
5 sets of the following complex: 12 Dead Lifts + 9 Hang Power Cleans + 6 Push Jerks, climbing
You can drop the bar after the 11th dead lift to reset your grip, but must start the next rep within 1 second. Rest as needed between sets.