DE-LOAD DAY 1

Warm UP

2 sets of:

• 3 Wall Walks
• 30m Overhead KB Carry (Light)
• 8 KB Goblet Squats (3201)

3 sets of (with an empty barbell):

• 5 x Snatch High Pull 
• 5 x Muscle Snatch 
• 5 x Snatch Grip Behind the Neck Push Press 
• 5 x Good Morning
• 5 x Overhead Squat
• 5 x Snatch Balance 

A.

5 Sets:

• 3 Position Power Snatch (Stay Light. ~ 70%)
  • Above Knee
  • Below Knee
  • Floor
• Rest As Needed Between Sets

B.

Back Squat

• 5 x 3 (42X1)
  • Make Only The Last Set Tough)
• Rest As Needed Between Sets

C.

4 Min Ladder

• 1 BMU
• 2 Burpee Box Jump Overs
• 2 BMU
• 4 Burpee Box Jump Overs

D.

AMRAP 7

• 4 RMU
• 8 Front Squats (70kg/50kg)