Back squats 3x7 reps @ 40-50-60%
Push Press 3x7 reps @40-50-60%
Deadlifts 3x7 reps @40-50-60%

15min
1min Erg/Jog/Su
10m Duckwalk (plate oh carry)
15 Banded Good Morning
8/8 Kb windmill

20min AMRAP
100 KBS 24/16kg
1km/800m Row
50 Box overs dbl db 35/25lbs

• Rx+ kb 32/24kg & Db`s 22,5/15kg
• Tavoite on saada 1 kierros
• KBS muistakaa, että kuula käy selvästi päälinjan yläpuolella.
• Boksin ylityksissä on molemmissa käsissä käsipaino.

Work this with partner, alternating times full round.
10-8-6-4-2 reps of : Overhead squats @ 42,5/30kg
20-16-12-8-4 reps of : Box step ups @60/50cm
Use bodyweight or light dbs on box step ups, depends how light you want to keep this week working. (men max 35lbs db's and women max 25lbs db's)
Remember the goal is quality not get max workout from this. I understand if you practise 2-3 times per week, feel free to go harder. Deload week is propaly not the best choise for you then.

Working on quality
1 clean & 2 split jerks

– Heavy Sledpush
– Heavy Farmer Carry
– Stone to Shoulder or Over Shoulder
– Log Press
– Tire Flips
- Axle Bar work

Practice and playing with these moves!

Weighted plank hold 4x30 sec

Strict Handstand Push Ups

6 Sets Of 3 - 5 Repetition

Go Every 2:30

Clean Pull ( Full Foot ) + High Hang Squat Clean + 2 x Thrusters

5 x Light @ Every 1:15
4 x Moderate @ 1:30
5 x Heavy @ 2:00

Overhead Squat
4x5 70%
5+ 70%
You can now go off your 1RM, if that feels easy then add 2.5-5kg.
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