De-load Week (Day 1)

DELOAD WEEK

Warm UP

3 sets of

• 20 cal bike 
• 10 wall facing shoulder taps 
• 20 walking lunges
• 10 band pull aparts  

3 sets of (with an empty barbell):

• 5 x Snatch Grip DL
• 5 x Snatch High Pull 
• 5 x Snatch Grip Behind the Neck Push Press 
• 5 x Overhead Squat
• 5 x Snatch Balance 

A.

Snatch

• Every 2 Mins For 12 Mins
  • 1 Hang Power Snatch
  • 1 Power Snatch

Start light and build the weight but do not go heavier than 70%

B.

Back Squat

• 5 x 3 @ 70%

Focus on great quality of movement

Rest as required between sets (no longer than 2 mins)

C.

20 min AMRAP

• 5 Jump Squats 
• 10 KB Swings (24/16)
• 15 Burpees
• 20 cal bike