De-load week o-lifting

Work up to a heavy but not 1 RM snatch

Work up to a heavy but not 1 RM clean and jerk

3 x 5 clean grip stiff leg deadlifts

3 x 5 BTN snatch grip press

hanging leg raise 3 x 15

ME lower body

plyometrics 10 mins

15 min for heavy single deficit deadlift 

10 min for heavy triple concentric squat @ parallel

stiff leg deadlift 5 x 3

GHR's 4 x max

GHD situps 4 x 20