Optional Accessory

GYMNASTIC STRENGTH

3-5 rounds, rest as needed

1) 1-2 Skin the Cat
2) 5+5 KB Windmill
3) 20m+20m KB overhead + Front Rack Walk (use 2 KB, switch position after 20m)

RPE 3-4

Squat clean 3-3-3-3-3 (TNG). Add weight for every set.

1 RM valakyykky, 10 min aikaa

10-20-30-40-50 DUs
10-8-6-4-2 cleans
Men 60kg-70kg-80kg-90kg-100kg
Women 40kg-50kg-55kg-60kg-65kg

• 3 Round of:
Air Squats 50 reps
Ring Muscle Ups 10/8 reps
Row 500 m

2 rds max reps
weight 2,5kg/1,25kg

• 5-5-5-5-5 of:
BB Shoulder Press
5 @ 9 RPE (-10% Load Drop)
70% 1RM 5 reps
75% 1RM 5 reps
80-85% 1RM 5 reps
70-75% 1RM 5-5 reps

10 x AMRAP 3

AMRAP 3
50 du's
20 burpees to plate

AMRAP 3
15/12 cal row
10 Clusters 35/25kg
5 c2b

Alternating.

Aloita aina alusta

18.2

1-2-3-4-5-6-7-8-9-10
DB squats 2*
bar facing burpees

in remaining time
1RM clean

12 min time cap

Olympic weightlifting technique

Remember it´s deload week! Light weight baby light weight!