De-load week cont:
A. Above the knee hang muscle snatch – 3RM with good speed. No grinding or major pressing
B. Pendlay rows – 5 x 5-7 across, heavy
C. Emom x 14-21
*athletes Choose their weaknesses
D. 200m run x 10; rest :45- following last, directly into 10 min row at 2:15/2:25
E. Assistance Work
1. ghd back extensions 15-18 rep x 4 sets.
2. Db sa press 8-10’rep x 3 sets each. Smooth controlled
3. 10 min scAp work