Friday, 04.17.20

De-load week continues . . .

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A. Clean and Jerk: 20RM, target 2 attempts, 3 is maximum attempts

B. Repeats @ 80% effort throughout

:30 max kipping HSPU (perform this from 4.5/3” deficit if capable)

:30 suit case hold jumping lunges 50/35’s

:30 machine of choice

:30 KB / DB Alt SqT Cleans

:30 weighted situps

Rest :90 x 5 rds

C1 thoracic bridge :20-:30 hold

C2. Triple bounding work

C3. Barbell hip thrusts x 12 reps

C4. Ring support or dip support

Hold x :15-:20

Rest 1 min x 5 rds