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DELOAD WEEK

Monday

Back squat 4 x 6 @ 32×1 tempo

20 mins for quality:
5+5 half kneeling DB press
8+8 DB frontrack split squat
:30s wall sit
:30s hollow body hold
8+8 DB muscle snatch
5+5 plank reach to DB
~rest 15s between movements

Tuesday

a) 4 x 60% of max reps pull ups

b) 4 x 60% of max reps HSPU

Or progressions

5 sets not for time:
10 T2B
15 russian KB swing
5 burpee
30s double unders

Wednesday

Push jerk 5 x 5 (2s pause in dip and catch)

For 15 mins:
12 narrow grip floor press
9 hang power clean
6 push press
9 back squat
12 bent over row

Same weight in all movements

Olympic: Clean&Jerk

Thursday

WOD (S):
E4MOM for 7 sets
12 deadlift 80/55
15 wall ball
12 burpee over bar

Friday

a) power snatch 3-3-3-3-3

b) OHS 5-5-5-5-5

4 rounds for quality:
5 hang power snatch
7 OHS
10 OH lunge
:20s star plank / side

Saturday

Renovation day at the gym, no classes.

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