De-load week continues
Weightlifting:
A. SqT Snatch
70% x 1.1.1 cluster; :10 count between x 2 sets
75% x 1.1.1 cluster; :10 count between x 2 sets
78% x 1.1 cluster; :10 count between x 2 sets
Gymnastics:
A. Weighted Pull-ups ; every :90 x 3 reps x 8 sets
B. Weighted Ring Dips; every :90 x 3 reps x 8 sets
**a&b; ascending or across; athletes choice
C. Tabata Ring Support Hold (externally rotate rings) – :20 on :10 off; target 8 rounds. *modify on/off time duration based on prior weeks buildout
Conditioning:
amrap 7
7 t2b
7 wall balls
Assistance:
A. 2 rds
25 light band tricep press downs
25 light band curls
50 light band, seated on ground rows
B. 15 min backwards sled drag; empty to light weight, constant movement walking backwards, dragging sled