**Deload Week**
A.
Snatch Warmup
3 Rounds
10sec Bottom Pos
10sec OH Pos’
10sec OHS
-then-
5 Rounds
3 sec Power Pos
3 sec Above Knee
3 sec Below Knee
3 sec Mid Shin
-then-
5 Behind Neck Push Press
5 Behind Neck Strict Press
5 OHS
-then-
10 Snatch Turnovers
-then-
Every 2min
Snatch
3 @ .60
3 @ .65
2 @ .70
2 @ .75
2 @ .80
1 @ .85
1 @ .90
B.
Front Squat
5 @ .55
5 @ .65
5 @ .75
C.
Snatch Grip Sots Press
5×5
D.
Min1: ME Strict Ring Pull-Ups
Min 2: ME Strict Ring Dips (3131)
Min 3: 10 MU Pull Thrus (see link)
https://www.youtube.com/watch?v=wxzOrYbSf5k
A- complete, 110, 120, 130, 140, 150, 160, 170
B- 155,175, 205
C-
D- 7 pull ups, lost count on ring dips
well needed deload week
A. 105,115,125,130,140,150,160
B. 155,175,205
A. 110,120,125,135(miss 2nd),145,155, 162(missed 2 times)
B. 135,155,185
C. 65,75,75,75,80
D. Pullups- 12,9,8
Dips- 9,8,7
A: 140
B: 135, 155, 175
C: 65
D: 15 false grip, 12 on pace.
Felt good after this. Super-stiff coming in.