Deload..UNLOAD!!

MWODs and Good Prep always before and after!!

09/4
30 minutes as many sets possible:
 2 Reps Hang Snatch and 3 Reps Snatch 3 Pause Deadlift
Rest as needed, alternate the two, Snatch Deadlift always heavier
Load was determined by form....weight climbing.
End Weights:
Hang Snatch: 50,3kg
Sn. DL:56,3 kg

10/04
8 Rds (Tabata Mix-Up) Post Lowest Round
20 sec on 10 sec. off KB Sumo Deadlift High Pull @24kg (Matt-13)
20 sec on 10 sec. off Double Unders (Matt-24)

5-3-1 Weighted Pull-Ups(ledge) 10kg-15kg-30kg
5-3-1 Shoulder Press 54,3kg-64,3kg-70,3kg


8 Rds (Tabata Mix-Up) Post Lowest Round
20 sec on 10 sec. off Forward Roll (Matt-4)
20 sec on 10 sec. off V-Up (Matt-7)