Deload Week

Prep
Spend at least 30 minutes working on a gymnastic skill.

Conditioning
21-15-9
Bench Press
Handstand Push-ups
Strict Pull-ups
Rest 3 Minutes Then Spend 5 Minutes Working Up To 75% Of Your Clean & Jerk For The Following Complex:
1 Deadlift
1 Low Hang Clean
1 Mid Hang Clean
2 Jerks
Weight For The Bench Press: 21: 135/95, 15: 170/120, 9: 205/145
Perceived Effort Pace: 5

Deload Week

Prep
Spend at least 30 minutes working on a gymnastic skill.

Conditioning
21-15-9
Bench Press
Handstand Push-ups
Strict Pull-ups
Rest 3 Minutes Then Spend 5 Minutes Working Up To 75% Of Your Clean & Jerk For The Following Complex:
1 Deadlift
1 Low Hang Clean
1 Mid Hang Clean
2 Jerks
Weight For The Bench Press: 21: 135/95, 15: 170/120, 9: 205/145
Perceived Effort Pace: 5