* This is a de-load week, keep the intensity high, and stick with the volume programmed and give your body a break.

WOD:

1) Back Squat: 3 Reps Every 2:00 x 5 sets

Warm-up as needed. Start around 70% of your 1RM. Build as heavy as deemed fit. Reference 7/18/16 for loading.

2) Hip Thrusts: 10 reps Every 2:00 x 5 sets

Perform this as a continuation of your Back Squats starting at 10:00 on the clock. Start around 30-40% of your 1RM Deadlift and increase load as deemed fit.

3) 3 rounds AQAP:

75 Double-unders

21 Deadlifts 185/135

12 Bar Facing Burpees

Extra Work:

4) Dog Sled Push: 8 x 50m

Rest 60 seconds between sets. Heavy as possible. These aren’t sprints. These are heavy, slow, grinding pushes…only load as heavy as you are able to keep the sled moving for the entire 50m.

5) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE