Couple of things.  This is deload week.  Do not go heavier on anything!  Do exactly as it says.  If you are doing Fittest Games Qualifier do all BB Cycling, Strength, and GST, then replace Metcon with Qualifier workout.  This will be a good warmup for the workouts.


EMOM for 7:00-

2 T&G Power Snatches

@ 75% of 1rm Power Snatch



Alternating EMOM for 10:00

Odd Minute –

10 Front Squats @ 75%

Even Minute

20 Shoulder Taps (back facing wall)



30 Calorie Row

30 Wallballs (20lbs, 14lbs)

30 Toes to Bar

30 Deadlifts (185lbs, 135lbs)

30 Burpee Box Jump Overs (24″, 20″)

30 Deadlifts

30 Toes to Bar

30 Wallballs

30 Calorie Row

For Time