Deload 6 weeks Week 4/6

Keep track of load used

Monday If you miss, add an additional 2 sets 5% below
No contact snatch build to max single then 2*3 at 80% of that
Back Squat 75%/(5) * 3 Unbroken sets full depth
GHD Sit Up (to parallel) 3*10
Russian Twists 3*20 (weighted

Tuesday

No Contact Power Clean + Hang Clean and Jerk 70-80%/(1+1+1) * 3

RDL 90%(3)*3
Paired w/ Depth Jumps for height 3*3 Stand on 12-24" box, step off the box, and maximal vertical jump immediately on landing = 1 rep
Upright row 3*10
Back Extension Hold 3*:60

Wednesday

Muscle Snatch + OHS Build to heavy 1+3

Back Squat 75%/(5) *3 Unbroken sets full depth

No acessory

Thursday

Split Jerk + 5 sec Pause in finish 75%/(3)*3

Push Press 80%/(3)*3
Strict Press 75%/(5)*5

Friday

Snatch 80%/(1)*3

Clean and Jerk 80%/(1)*3

No Acessory

Saturday

Back Squat Build to set of 3 at rpe 8

Back Squat 85% of that for 3*3
Block Pull (at knee) 100%/(5)*3
Back extension hold 3*:60