For quality 8-10mins practice of;

• L-Hang (tucked, one leg tucked, legs straight)
• Pistols (to box, post or band supported, full pistol)
• Ring Support Hold with turn out (band assistance, no assistance)

2 x 5 OHS
2 x 5 snatch drop
2 x 5 snatch balance

*with empty barbell. Focus on technique.

15 minute warm up
5 700 meter hills at 3:10
4 200 meter hills under 1 min
15 min cool down

For time:

24 Wallballs
23 Abmat sit-ups
22 Burpees
21 Air squats
20 DU
19 DL 60/40kg
18 KBS 24/16kg
17 Back extensions
16 Box jump over 60/40kg
15 Pull-ups
14 Single arm OH walking lunges DB 22,5/16kg
13 Push-ups
12 Clean & jerks 60/40kg
11 GHD sit-ups
10 HSPU
9 D-ball over shoulder 60/40kg
8 T2B
7 Snatch 60/40kg
6 Pistol squats
5 C2B
4 Thrusters 60/40kg
3 Devils presses 2x 22,5/16kg
2 Wall walks
1 Rope climb

A: Triple tall snatch (1 power+ 2 squat) 3x3
B: Doubles power snatch @80% of power snatch 4x2
C: Power clean+ squat clean+ front squat+ split jerk 3x 1-1-1-1

Enkat

DELOAD WEEK

Warm up

A) Easy erg 4-6min

B) Deadlift warm-up:
3 rounds with barbell: 5 good morning + 5 back squat + 5 deadlift
→ Then warm up sets with increasing weights

C) Pull-up warm-up:
3 rounds: 8-10 scapular pull-up + 8-10 ring row

Workout

A) Every 1,5min x6:
2 deadlift @70-75% 1RM

B) EMOM6:
2 explosive pull-up / strict chest to bar

C) Accessory
3 rounds:
8-10/side one legged box step-up
12-15 lateral raises
Rest 2min

In Team of 2
8 min Amrap x3
Rest 2' btw amraps
YGIG, P1: active work P2: passive work
1)
30 USA Swing@24/16kg (P1) - Plank hold (P2)
60 DU (P1) - Hollow/Tuck hold (P2)

2)
30 KB SDLHP@24/16kg (P1) - Superman hold (P2)
30 T2b (P1) - Deadhang (P2)

3)
30 Wall ball@9/6kg (P1) - Dbl KB farmer hold@24/16kg (P2)
30 Burpee (P1) - Wall sit hold (P2)

2 rounds:
40sec on/20sec off
- käänteinen vatsarutistus
-painon siirto lankussa
-russian twist
-linkkari/1-Leg v-ups