DELOAD WEEK

A) On the minute for 5min
1 muscle snatch + snatch balance (light weight)

B) 8 rounds
power snatch + hang power snatch @55-75% 1RM

B) Core
3 rounds for quality
6-8 explosive medball sit-up + throw
6/side medball russian twist + throw

Working 2 Mins on 2 Mins off (32 Mins) 2 sets
A. 20/15 bike erg
Max Sandbag to shoulder 70/45kg
Rest 2 Mins
B. 20 C2B / scaled 15 or pull ups
Max Burpee box jump overs
Rest 2 Mins
C. 20/15 cal row
Max thruster 43/30kg
Rest 2 Mins
D. 6-10 Ring MU / scale bar
Max pistol squats
Rest 2 Mins

On the minute for 12min
1. 6-8 strict pull-up
2. 8-12 DB bench press
3. Rest

Clean & Jerk, build up to heavy triples of the day

For Time:
75 Power Snatches 35/25kg

Rest 2 Minutes

5 Rounds:
500/400 Meter Row
15 Overhead Squats (40/30)

25min TC (including 2 min rest)

For time:

30-20-10
Db snatch @22,5/15kg
sit up

Shoulder press
4x10r
2 reps in the tank.
Rest as needed.

3x3, samalla kuormalla v2
(75-80%)

RX:
AMRAP10
8 power clean
8 stoh
8 bar over burpee @60/40kg

Scaled:
AMRAP10
8 power clean
8 stoh 8 bar over burpee @50/35kg

RPE 4-4.5

Huom! Painon pitää olla keskiraskas, mutta liikkuva. Power cleanin voi tehdä drop & go, stoh pitää mennä 1-2 setissä. Lähde tunnustellen liikkeelle, jotta et vedä seinään :D

Työntö raakana tai saksiin 1RM