De-load week. . .
A1. Bench Press 70-80% x 3 reps; x 5 sets
A2. SqT Clean x 3 + Split Jerk at 65-70%;
A3. :20 hard pulls on rower
Rest 2 min – 5 sets total through all
B. AMRAP 15 @70-80%
10 burpees
10 dB box step overs
10 c2b pull-ups
10 cal machine
+
20-30 min of recovery (athlete specific)