Sean; 321lb PR
#
De-load Week
#
A. Power snatch + Hang SqT snatch + OHS ; every 2 min x 7-9 @70-80% max
B. Back SqT – up to 90% for 3×1
C. Amrap 10
1 legless rope climb
10/8 cal bike
10 kB swings 70/53
10 Ghd sit-ups
D. Becomplete
1, dB sa row 6-8 reps x 4 set ; each set super-set with 15 banded face pulls + 12-15 banded triceps press downs
2. DB kick backs 8-10 reps x 4 each arm
3. Db hammer curls 3 sets of 10-12 reps
4. Weighted Ghd extension (bar on back with :10 static hold on final rep parallel to floor)
5. Crossover symmetry protocol