Kevennyksen aika eli deload viikkoa. Mene fiiliksellä viikon treenit :)

Every 2 min for 12 min, 6 sets.
Todella leveä ote ja todella kapea ote.
Aloita leveästä otteesta.
5+5 @72%
4+4 @77%
3+3 @82%
5+5 @75%
4+4 @80%
3+3 @85%

A: slow motion squat snatch 5x2 @75%

B: squat snatch up to heavy

C: Power clean + squat clean + hang squat clean + split jerk 5x1 @80% of squat clean max

RestDay!

Complete as many rounds as possible in 10 minutes of

• 3 overhead squats
• 30 double-unders
• 6 overhead squats
• 30 double-unders
• 9 overhead squats
• 30 double-unders
• Etc.

♀ 75 lb. ♂ 115 lb.

A,
Front Squat 3-10

Rest as needed between sets.

Build up to a heavy set of 3, then back off to a heavy set of 10.

RPE 8/10 for both sets.

B,
Mikko Triangle
EMOM for 40 minutes;
1 minute Row;
1 minute SkiErg;
1 minute Echo Bike;
1 minute Rest;
Maintain same number of calories on each machine - every minute.

400m run / 500m row / 1000m bike (both)
30 Dumbbell Snatch
30 syncro air squats
3:00 plank hold
30 burpee box step-ups
30 wallballs (same target)
30 syncro sit-ups
200 single unders

Row/Airbike 6min with 10sec
intervals in between.

Then 2 rounds:
10m 4-Step Walk
10m Inchworm Walk
10m Squat Jump
10m Lizard Walk

---

Thoracic Flow

Back Squat
2x3
3x2

7min AMRAP
40m Shuttle run
10m Bear crawl
20sec Hollow hold
40m Shuttle run
10m Crab walk
20sec. Arch hold

---

2 Rounds of ankle flow