DELOAD WEEK

Partner workout

30min AMRAP
1200/1000m row
60 DB hang snatch 22,5/15
50 DB box step-up 22,5/15
40 push-up

Share repetitions with partner

EMOM 16
1.8-10 ohs 30/20kg
2.6-8 hang power snatch 30/20kg
3.40s erg @moderate
4.rest

@RPE 3-3.5
->deload jumppa eli pidä painot kevyenä ja pysy RPE!

4 rounds for time of:
Run 800 meters
40 Pull-ups
70 Push-ups

4x
3min ON/90sec OFF
Alt. A and B

A) 20 Wall Balls
16 DB Snatches 22,5/15kg
+
Max Calories in the remaining time

B) AMRAP of
7 Hang Power Snatches 42,5/30kg
7 Burpee Over Bar

7 sets of Clean & Jerk
Set 1: 1+1 @73%
Set 2: 1+1 @78%
Sets 3-5: 1+1 @84%
Sets 6-7: 2+1 @73%
- Rest 2min btw sets

Front Squat for load:
#1: 1 rep

Technique 10mins:

• Pistol squat

AMRAP 15:
5 - 10 dips (box/ rings)
6-12 pistol squats
20 KB swing

ABS Tabata:
- archrocks
- leg lifts over KB

For Time:
45 Deadlifts 100/70kg
45 Toes to Bar
45 Box Jump
45 Kipping Handstand Push-ups

Light Option

45 Deadlifts
45 Knees up
45 Box Step Ups
45 Dumbbell Push Presses

[Right After Completing "Back At It Again"]
7 Minute Window:
Build to Heavy Single Power Snatch

MAX REPS
Strict hspu/ Kipping hspu/ box hspu

EMOM 6
50-60% max reps