DELOAD WEEK

3 rounds
10-8-6 deadlift @50-70% 1RM
Rest 1min
8-10 seated DB shoulder press (3-4 RIR)
Rest 1min

 Thruster 1RM

Shoulder press 3x5

Moderate weight

5 sets:
3 Power Cleans @60-70%
- Rest 2min btw sets

Five rounds for time of:
Run 400 meters
30 box jump, 24/20"
30 Wall ball shots, 9/6kg

4x

2min ON/2min OFF

15/12 Calories
8 Deadlifts 100/70kg
+
Max Wall Balls in the remaining time

15 min HS skills:

1 wall walk + 10 shouldertaps + 15s HS hold
6 leg alt. Raises to HS against the wall with soft touch
3-5m assisted HS walk/wheelbarrow walk
HS walk course/1-5m HS walk

Hero mixer 6x 4 min on, 3 off:

A. 5 wall ball shots + 3 handstand push-ups, 1 power clean 100/70
B. Thrusters - every minute do 5 burpees, start with burpees
C. 30 calorie row, 20 burpees over rower, 10 KB swings 32/24

Muissa paitsi B-osiossa aloita siitä mihin jäit edellisessä kierroksella.

Running intervals

400 - 400 - 400 - 400 meters

Rest:work - 1:1

Kierrosaikojen tulisi olla +/- 5s toisistaan

12x 1 min ON / 1 min OFF:

1. Row/run for meters
2. Rest

Change between run and row.

Tulos on yhteenlasketut metrit.