Deload week

A) Hang squat clean & split jerk
8x1 @55-60% 1RM (go every 30s)
6x1 @60-65% 1RM (go every 45s)
4x1 @65-70% 1RM (go every 60s)

*Short rests between the parts to reload
the barbell
*Choose one weight within the percentages
and use same weight in every set

B) 3 rounds
12-15 barbell bicep curls
12-15 banded shoulder external rotations