Week 8 - Deload

Day 1

Back Squat - 5x3@70%
Snatch - 3x3@70%
Snatch Pull - 5x2@80%

5x60s weighted plank, 60s rest

21-15-9 - barbell curls, burpees

Day 2

Jerk - 3x3@65%
Push Press - 5x3@70%
Arnold DB Press - 3x12
Dumbbell Side Raises + Front Raises - 3x10+10

20 minutes easy cardio

Day 3

Front Squat - 3x3@70%
Clean and Jerk -3x3@65%
Clean Pull - 5x2@80%

100 hollow rocks, 80 sit-ups, 60 hollow rocks, 40 sit-ups , 20 hollow rocks

Day 4

Power Snatch - 3-3-3 - light and snappy
Power Clean - 3-3-3 - light and snappy
OHS - 3x10 @50% of 1RM

20 minutes easy cardio