DELOAD WEEK

A) Power clean + pause split jerk
5 x 1+2 x 65-70% / rest 2 min

B) Push press
3 x 6 up to a heavy set / rest 2 min

C) Tabata sit-ups
8 x 20s work / 10s rest for total reps

T2B tech & Kipping HSPU tech

Accessory
3 rounds:
12-15 seated leg raise
12-15 banded lat pull down
12-15 seated arnold press

1x 12m V3
2x 6m V1

10000m Concept2 Bike-erg against time

4 x AMRAP 4
3 hang power clean@60/40kg
6 stoh
9 bar over burpee
12 pull up

Rest 2:00 between rounds

AMRAP 11

14 Overhead Reverse Lunges w/KB 24/16kg
20 Sit-Ups
5 Strict Pull-Ups

Clean pull
3x2 v1

e2m x 4:
1 snatch balance + 2 *ohs @ moderate
*2s pause bottom (ohs)

E90s x 12

6x 2 snatch deadlift + 2 hang snatch
6x 2 snatch deadlift + 1 hang snatch

power or squat

400-m run
400/500-m row

Scaled WOD
3 rounds for time:
400-m run
400/500-m row or ski/ 800/1000m C2Bike