rest 1,5-2 min bwn sets.

DELOAD WEEK

A) On the minute for 5 rounds
1 muscle clean + 1 front squat + 1 pause jerk
Light weight

B) Power clean + front squat + jerk
3 rounds 1+3+1 @55-60%
3 rounds 1+2+1 @60-65%
3 rounds 1+1+1 @65-70%

C) Bodybuilding
2 rounds for quality
15-20 biceps curl
15-20 lu-raise

(Strength)
Press 3 sets of 3. AHAP. 3:00 send-off.

A. AMRAP 6
32 Double Unders
16 DB Snatches 22,5/15kg
8 Toes-to-bar

Rest 3min

B. Max Calories in 6min

Eacy pace cardio for 45-50 minutes
with partner alt time
400m run / partner rows, ski or ab that time what other one uses run. Then switch and same thing otherwise.
then
20 wall ball shots
20 burpee box step overs
20 kb swings 28/20kg
20 ring rows or kipping pull ups
40 double unders
split reps half, go easy pace
Goal would be doing 4-5 rounds total.

A. AMRAP 5
8 Heavy DB Snatches
8 Toes-to-bar
8m DB Walking Lunges
8 Burpee-Box Jump Overs

Rest 3min

B. Max Calories in 5min

3 x alkavalla 3 minuutilla
3 vauhtipunnerrus + 3 raaka työntö, rakenna maltilla

30-45min for Quality

1) Row/Assault 30-50kcal
2) 5+5 KB Squat Clean
3) 10-15 Box Jump
4) 5-10 Passthrough (parallettes or 2xKB)
5) round of Cindy (5 pull-up, 10 push-up, 15 air squat)

Skillday

Work your Gymnastic weakness for 20min.

You can work only for one movement or take couple. Concentrate on the movement, not volume.

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Practise Jefferson Curls. Do 1-4 sets with 2-5 reps. Begin your journey with Jefferson curls with an empty barbell or broom stick. Quality comes before loading!

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3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

1) Lunge Flow
2) Thoracic Flow
3) 3-5 False Grip Walk-Ins
4) 5-10 Cuban Press
5) 10-20 GHD Hip Extension
6) 10+10 Ring Circles

Optional Accessory:

Barbell Complex:

6 set, every 90sec. Find heavy of the day

Hi-Hang Squat Clean + Hang Squat Clean + Push Jerk

RPE 4-5