De-load week continues . . .
Weightlifting:
A. Power Clean; every :90 x 2 TnG reps, starting at 70% of your 1RM PC; ascending no higher than 80% at any point. Ascending; athletes choice on jumps x 8 sets
B. Jerk Drive – 5×5 @100% of your 1RM Front SqT
Conditioning:
A. 3 rds
400m Row
15 sqt snatch’s 75/53
12/10 cal bike
9 strict hspu
Assistance Work:
1. cone / ladder drills – spend 10-15 min footwork drills and speed
2. Db suit case step ups 8-10 reps x 4 sets
3. Pbar l-Sit and hs or shoulder hold work – 10-12 min