De-load week
A. Split Jerk ; build to heavy 3.2.1 ; each rep scheme. heavy 3..heavy double…some heavy singles.
*speed/position 1st here today
B. Drop sets to 5×2 @75-80% of 1RM
C. Seated Strict Press – build to 5RM + 1×5@90%
D. Test
1RM Power Clean
rest 2 min exactly
AMRAP 8 @90% of D
E. Tabata Hollow Rocks x 8
Mono:
Running:
Warmup:
5 min smooth
:15 hard /:30 walk x 4
Work:
:15 hard
:30 easy
:30 hard
:45 easy
:45 hard
:75 easy
:60 hard
:90 easy
3 min walk
X 4
Into 5-7 min c2 bike flush