Deload week ready for testing next week

Snatch
6 x 2 @ 60% of 1RM snatch

Snatch pulls
6 x 1 @ 80% of 1RM snatch

Push press
6 x 2 @ 60% of 1RM push press

No accessories this week!

5 RFT:

20 Hand Release Push-Ups
50-40-30-20-10m D-Ball Carry, anyhow

TC 15

50-60 minuuttia peruskestävyys treeniä.
Kävelyä, hölkkää, hiihtoa tms.

8 rounds for consistency:
8 DB burpees
8 DB alternating box step ups
16 sit ups
250/200 m row
60 s rest

4x3 back squat

Last set is your 3RM if this shows up at the test week

Low hang clean & hang clean complex

5 sets @ 85% of heaviest lift achieved last week

Front squat 1 & 1/4
5 x 2 @ 85% of max front squats

Find a heavy 3 clean grip deadlift
Start @ 90% of max clean then build the weight over 5 sets

Optional accessories
12 Barbell RDL’S
10 Back rack lunges
8 banded hamstring curl (es)
Repeat 3 times

For Time:

9-8-7:
Power Snatches
Overhead Squats

30/24 Calorie Assault Bike

6-5-4:
Power Snatches
Overhead Squats

30/24 Calorie Assault Bike

3-2-1:
Power Snatches
Overhead Squats

Barbell: (115/85)
Kilos: (52/38)

Warm-up:

3x
15/12 Calories row/bike
5 No contact muscle snatches
5 Behind the neck shoulder press.
5 Overhead squats
3-5 Tall box jumps
3 No feet snatch balances
3 Slow snatches"

A) Snatch

Build up to a heavy, but fast snatch single in 10:00 minutes.
Then 3 sets of 1 @ 95%

B) Clean and jerks

Build up to a heavy, but fast clean and jerk single in 10:00 minutes.
Then 3 sets of 1 clean & jerk @ 95% of 1RM"

C) Bonus

3-5x

10 Monster walk forward
10 Monster walk backwards
10+10 Plank with lateral band row
5-8/Side seated 1-arm dumbbell shoulder press
:30s hollow hold

(Optional) Saturday-funday-extra:

Every minute on the minute for 28:00 minutes:
15/11 Calories bike erg
5 Clean and jerks @ 60% (of C&J 1RM) (:30s)
15/12 Calories row erg (:45s)
Rest

24 min time:

31 2xdb clean

4 rounds:
12 db snatch
12 db lunge
12 db push press

31 2xdb squat

Rest of 24 min time max distance run.
Result is metres of running.

Bent over row 10-8-6-6 reps