Workouts of the week 7 hours, x 6
Deload week

A: Snatch 10x3 @light weight, speed
B: Heavy deadlift 5rep
C: Leg press 3x10
D: Standing hamstring curls 2x12/ben

5 roundes for time
20 kbs russian 24kg
20 Goblet squat 24kg
10 strict pullups
2000m

For Total Load:
5 Sets of 2

A,
1x [ 1 Power Clean + 2 Hang Power Cleans + 1 Jerk ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

Find your 1RM for the day.

B,
5 rounds for time of:
20 Box Jumps@60/50cm
10 Hang Power Cleans@70/47kg

Goal: Sub 12 mins

C,
For quality:
Prowler Push, pick load, 800 m

Empty Sled

Goal- Sub 8 min

A,
Build to daily max in 15 mins :
1 squat snatch + 2 OHS

B,
Amrap 12 mins
5 Hang Power Snatch @43/30kg
10 kneeling squat jump
15 Deadlift @43/30kg
Goal : 5+ rounds

Strict pull up 3 x 1

EILINEN tai

esim.
- matkauintia tai vesijuoksua 30 - 45 min + venyttelyt tai
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

A,
2 rounds for time of:
20 Box Jumps@60/50cm
3 Deadlifts@152/111kg
50 Walking Lunges
3 Deadlifts
30 Toes-to-bars
3 Deadlifts
40 Push-ups
3 Deadlifts

Time Cap: 15 mins

B,
Every 1 min for 8 mins, alternating between:
5 Strict Ring Muscle-up Transitions
7 Strict Ring Dips

A,
1x [ 1 Snatch Pull + 1 Hang Snatch + 1 Overhead Squat ]
1x [ 1 Snatch Pull + 1 Hang Snatch + 1 Overhead Squat ]
1x [ 1 Snatch Pull + 1 Hang Snatch + 1 Overhead Squat ]
1x [ 1 Snatch Pull + 1 Hang Snatch + 1 Overhead Squat ]
1x [ 1 Snatch Pull + 1 Hang Snatch + 1 Overhead Squat ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
2 rounds for max reps of:
max rep Barbell Movements @34/25kg 5 mins
max rep Row Calories, 3 mins
Rest 2 mins

Barbell Movement- constant movement with the barbell. You can choose any movement you want, any variation but the bar can not rest on the floor or at the hang, shoulders, or overhead for any more than 3 secs. Get creative and have fun with this. You can make up your own complex before hand or choose your own adventure as you go.

C,
3 rounds for quality of:
Single Arm Farmer Carry, pick load, R 15m
10 R Teapots
Plank Hold, 30 secs
Single Arm Farmer Carry, pick load, L 15m
10 L Teapots
Plank Hold, 30 secs
Rest 3 mins