DELOAD WEEK (DAY 5)

WARM UP

2 mins of Skipping or DU

3 Sets (with an empty bar)

• 5 HP Cleans, 5 Hang Cleans
• 5 Front Squats (3s eccentric, 3s pause in the bottom position)
• 5 Thrusters
• 60s Rest

A.

Every 2 mins for 12 mins

• 1 Clean + 1 Front Squat + 2 Jerks 
• Sets 1-3 at 70% 1RM (C&J)
• Sets 4-6 at 75% 1RM (C&J)

B.

Front Squats 

• 4 x 6 at 60%
• 3 second eccentric, 1 second pause at the bottom

C.

For quality:

• 1 clean
• 6 Front Squats
• 2 clean
• 5 Front Squats
• 3 clean
• 4 Front Squats
• 4 clean
• 3 Front Squats
• 5 clean
• 2 Front Squats
• 6 clean
• 1 Front Squat
  MUST DO 60 DU before every set of cleans 

D.

3 Sets 

50m Heavy KB Front Rack Carry (2 x 32/24) 

8 Strict TTB with your slowest possible eccentric phase possible

90 seconds rest inbetween