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