"Deload" Week
(Keep it Light/ Focus on technique)
3 Minute Bike or Row
Stretch/ Mobility
3 Rounds with PVC
5 Snatch High Pulls
5 Muscle Snatch
5 Snatch Balance
5 Sotts Press
A. Snatch Balance1 Snatch Push Press + 1 Overhead Squat + 1 Snatch Balance
5 Sets @ 60-65% of Snatch 1rm
B. Power Snatch
5 Sets of 3 Reps (should be able to "touch-and-go" the weight)
*Focus on speed, and pulling your body under the bar to receive the weight.
NO PRESS OUTS
C. Back Squats
1 Pause Back Squat (3 seconds pause) + 1 Back Squat
5 Sets (Work Up to heavy load)
D. Accessories 3 Rounds
Max Push Ups in 30 Seconds
Weighted Straight Arm Planks 45-60 seconds1:30 Rest between rounds