De-load week

Speed squats
12 x 2 @ 50% + blue bands
find a 1 RM clean
sled drags 6 x 30 m, go fairly heavy

Speed bench
8 x 3 @ 50% + blue bands
find a 1 RM should press
3 x max ring dips

This is the last week of this cycle, do these two days at some stage during the week, the earlier the better.  Our comp is on Saturday so we'll be doing these today and tomorrow then rest, eat, sleep and repeat for the remainder of the week.