Deload
Monday:
Warm up/Pre-Hab
3 rounds
12 Glute bridge w/ sand bag
10 Empty BB supinating row w/5sec hold at top
8 Empty BB squat jump on 2 plates
Strength:
Snatch:
Work up to a single at 85%
Strict Pull up
1 x ME
Tuesday
Warm up/Pre-Hab
3 rounds
12 Single Glute bridge w/ sand bag
10 Single band pull down w/ 5sec hold at bottom
8 single leg box jump 12in
Skill:
3 rounds not for time
3 Green band in rings MU
4 GHD sit up
3 MU transition w/ feet on box
Ring MU
1 x ME
EMOTM for 10min
2 Bar MU
Wednesday
Warm up/Pre-Hab
3 rounds
12 Banded good morning
10 Upside down KB press 15
8 Empty BB squat jump on 2 plates
Clean and Jerk
Work up to a HS @ 85%
HSPU
2min ME
Thursday:
Rest
Friday
Warm up/Pre-Hab
3 rounds
12 Kang squat w/BB
10 Empty BB supinating row w/5sec hold at top
8 Empty BB squat jump on 2 plates
Strength:
Max Snatch
6 attempts past 90%
Max Clean and Jerk
6 attempts past 90%
Saturday
Warm up/Pre-Hab
3 rounds
12 Glute bridge w/ sand bag
10 Empty BB supinating row w/5sec hold at top
8 Empty BB squat jump on 2 plates
Max Back Squat
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