De-load week
AM:
A. Power snatch + OHS (1+1); @65-80%.
No more than 6 working sets
B. Weighted pull-ups
4-4-4-3-3-3
C. 25 min of :35 hard / :25 easy – bike
PM:
A. amrap 18 @80% -smooth and consistent
6 burpee ring muscle ups
10 hang kb sqt Cleans (53/35)
30′ HS walk
30′ Walking back rack walking lunge (185/123) – take from floor
B. Bent over Barbell Row
5-5-4-4
C. Snatch Positional Pull
3×5 from athletes weakest position
Becomplete
- 7 min foam rolling
- 5 min static stretching (split variations)
- Banded ankle work – 4-6 min
- Banded thoracic work 4-6 min
- Crossover Symmetry