This is a DELOAD week so we won’t be working on the main lifts in a structured way. We are going to do some kettlebell complexes, some tough workouts with advanced gymnastics movements, and some plain old heavy “painstorm” workouts. As always keep your ego in check, don’t cut corners on technique just for the sake of going faster or heavier, and try to have fun.

Warmup
Super Dynamic Movement
Instructor Mobility

Lift
20 Minutes

Levels 2-4

Work up to a heavy single Squat Clean

Levels 0/1

4-5 sets
5 Single Kettlebell Dead Squat Clean
10 Squat Jumps
30 second Flexed arm hang (either chin over the bar or elbows at 90 degrees–keep feet on a box if necessary)
30 second elbow Plank

Conditioning

“Ivy”

Levels 3/4
15 Minutes AMRAP
1 Power Clean + 1 Hang Squat Clean (level 4 – 155/115, level 3 – 135/95)
9 Pullups
8 Double Kettlebell Swings (level 4 – 2×24/18, level 3 2×20/16)

Level 2
15 Minutes AMRAP
1 Power Clean + 1 Hang Squat Clean (95/65)
9 Pullups
8 Kettlebell Swings (28/14)

Levels 0/1
15 Minutes AMRAP
10 Ball Slams
5 Pull-ups (or 10 Ring Rows)
10 Kettlebell Swings