Threshold Training Cycle: Week 9 of 10, Monday (Deload Week)

Strength
Every 2 Minutes for 6 Rounds
Complex of: Clean High Pull, Power Clean, Jerk
@70% of Max Clean & Jerk

Back Squat
4 Sets of 4 Reps @ 70% of Max
*5 Second Eccentric/Lowering 

3 Rounds
8 Bent-over Barbell Back Rows
20 Neutral Grip Dumbbell Shoulder Presses
Rest 2 Minutes Between Rounds

Superset
60 Strict Pull-ups
60 Ring Push-up
Immediately switch movement every time you break.
Rest 1 minute after each set of ring push-ups. Big sets.
10 Minute Time Cap

Run
30-40 Minute Easy Run

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