2 Sets: :30-:60s Back Squat Hold (60/42.5kg)

"De-load Week"

Tempo Back Squat
7 Sets of 1 Tempo Squat*
*7s down, 3s pause in bottom.

1. 58%
2. 60%
3. 62%
4. 64%
5. 66%
6. 68%
7. 70%

Mobility/ Open gym

Optional Accessory

CONDITIONING

EMOM x10

1) 15/12cal Airbike
2) 1-2 Rope Climb

Overall RPE 3-4

Takakyykky 5 x 1 @90%

Tempaus, aloituspaino (15 minuuttia)

Työntö, aloituspaino (15 minuuttia)

Te veto 3x3@100%

3 rounds:
1 deadlift(455lb)
2 muscle ups
3 squat cleans (250lb)
4 HSPU

• 5:05 (1 minute PR) *video attached

4x12s all out ab sprints

3min rest btw sets.

Accessory 2 from gym library

Optional Accessory
CONDITIONING

6min AMRAP:

6 Medball Clean
6 TTB
30 DU

RPE 3

CNJ 6x1
Clean pull 5x2
Front squat max

2 rds for time:

20 pC/J 155/105lbs (scale to 135/95, 115/80 or 95/65)
40 c2b (scale to 30, 25, 20, 15, go normal pull-ups if needed)

Rest 5 min

2 rds for time:

20 power snatch 135/95 (scale to 115/80, 95/65, 75/55)
30 kHSPU ( scale to 25,20,15 if needed, use 5cm deficit if upscaling needed)

• Accessory 4 from gym library