Deload Week

Partner workout (shared repetitions)

A) AMRAP12
800m row
30 burpee over rower

Rest 3min

B) AMRAP12
8 rope climb
40 box jump

LÄMMITTELY
2 kierrosta - n. 1 min / liike
1. Sivukävely kuminauha nilkkojen ympärillä
2. Kyykky ja lonkan loitonnus - kuminauha polvien ympärillä
3. Eteentaivutuksessa pumppailut + mittarimato
4. Liskokierto oik.
5. Liskokierto vas.

VOIMA
3 x 12 (6+6) askelkyykkykävely
2 x 8 yhden käden kulmasoutu

AMRAP 8
10 x goblet squat
10 x punnerrus
10 x lankussa kuulan siirto

A: E30S for 10min
1x Snatch @light weight
B: Back squat 5-5-5
C1: excentric sissy squat 3x5
C2: isometric copenhagen exercise 3x30sec/leg

Run

50-60 Minutes @ HR zone 3

20 minutes easy pace

2:00 Echo Bike
7 + 7 Box lowers
15 Banded Pull Apart
10+10 Banded Hamstring

5 rounds for time of

• Row 350♀ / 500♂meter in as few pulls as possible.

After each row, perform 2 double-unders for each pull taken — e.g., if it takes 40 pulls on the rower, complete 80 double-unders before starting the next round.

For time
10 rounds
10 ttb
10 burpees
100m run

For time
3 rounds
12 thrusters 35kg
12 pull up
800m run
3 rounds
9 thrusters 42.5kg
9 ctb
800m run

[PART 2]
3-5 Sets:
1 Clean Pull
1 Squat Clean

Fs 10-8-6-6