DELOAD WEEK

A) 3 rounds
5 pause bench press (2s pause)
8-10/side one arm supported DB row
2min rest

B) Ring holds
On the minute for 9min
1. 15-20s ring support hold
2. 15-20s ring bottom hold
3. Rest

BENCHMARK WEEK

"DT"
5 rounds for time:
12 deadlift 70/47,5
9 hang power clean 70/47,5
6 push jerk 70/47,5

BENCHMARK WEEK

1RM clean & jerk

3 muscle ups or 6 Chest to bar pull ups or 9 pull ups
10 Pistol squats (5+5)
5 Wall Climbs or 5m hand stand walk

Aikaa vastaan:

• 100 raaka tempaus riipusta
• 100 push press
• 100 sumo deadlift high pull
• 100 etukyykky

N 20kg / M 30kg

C&J Complex: (15-20min)
1 Squat clean
1 Split jerk
1 Front squat
1 Split jerk
@70-80% of 1RM

RX
3 ROUNDS FOR TIME
400m Run
21 Overhead Squats @35/25kg
6-12 Strict Handstand Push-Ups

SCALED
3 ROUNDS FOR TIME
400m Run
21 Front Squats @ light
12 Pike Push-Ups / Push-Ups / Knee Push-Ups
RPE 9

Timecap: 16 mins

OPTIONAL COOL DOWN
EMOM x 8 MINUTES
MIN 1 - :45 Elevated Calf Raises w/:03 Pause in Bottom
MIN 2 - 5/5 Moose Antlers

Metcon (reps)

5 rounds, 2 minutes of work followed by 2 minutes of rest.

In 2 minutes, AMRAP of:
20/15 calories bike
ME Power cleans in the remaining time.

M: 80kg N: 55kg

Rest 2 minutes between rounds.

Score = lowest number of power cleans from all the rounds.

Accessory:

Banded kettlebell swing, 4-5 x 15-20 - moderate
High box jumps 5-7 sets of 2-3 jumps.

Metcon (quality)

With running clock for 18 minutes of:

EMOM 5 x 10 Hang power clean 60/40kg
Rest 1 min
EMOM 4 x 10 HPC 70/45kg
Rest 1 min
EMOM 3 x 10 HPC 80/50kg
Rest 1 min
EMOM 2 x 10 HPC 90/57,5kg
On the minute 1 x 10 HPC 100/65kg

Accessory:
4 Rounds of:
8-12 Snatch grip press behind the neck
8-12 Pendlay row
8-12 Ring dips

Push Press Technique

Moderate / Heavy load @ 5 - 8 Reps