DELOAD WEEK

4 rounds
8+8 one arm DB hang snatch 22,5/15
7+7m one arm DB overhead walking lunges
4-6 shuttle run (1x = 7+7m)

You go / I go full rounds with partner (both do 4 rounds)

Power Snatch

3 x 3 @ 70%
3 x 2 @ 80%
3 x 1 @ 90%

Drop´n Go.

Send off 2:00

AMRAP 10
2 Wall Walks
5 Box Jumps
10 DB Snatches 22,5/15kg
10x7,5m Shuttle Runs

rest 3min

AMRAP 10
5 HR Pushups
10 Situps
15 Squats
12/9 Calories

Helatorstain "MURPH"

For time
1,6km run
100 pull-up
200 push-up
300 squat
1,6km run

Time cap 50min
You can share the reps as you like. Run is in the beginning and at the end.
You can also do partner version and share the reps with partner (recommended if you haven't done
Murph before).

HUOM! Ota erilliset kengät juoksuun. Kenkien vaihto juoksusta tullessa sisälle eteismatolla ja taas vikaan juoksuun lähtiessä. Sisällä voi tehdä joko sukkasillaan tai treenikengillä lihaskuntoliikkeet.

WARM-UP

3:00-5:00 min erg of choice.
Then 3-4 rounds, 3-5 reps each movement:
Clean pull
Tall muscle clean
Front squat
Push press
Tall clean
Push jerk with pause at catch

---

CLEAN & JERK

Primer:
Clean deadlift + Clean + 2 Split jerks.
Climb up to workset weight.

Worksets:
Clan and jerk, 4 x 2x(1+1) @ 80%
Rest 2:00 min between sets

---

SNATCH

Primer:
Snatch deadlift + Floating hang snatch + snatch.
Climb up to workset weight

Hang snatch,
5 x 1 @ 85%
Lift every 2:00 min.

---

STRENGTH

Hatch, week 3 day 2

Back squat,
10 @ 60%
10 @ 65%
8 @ 70%
8 @ 75%

Front squat,
5 @ 60%
5 @ 65%
2 x 5 @ 70%

---

(OPTIONAL) BONUS

Strict press,
3 x 5 @ RPE 8-9

1-Arm dumbbell bent over row,
4 x 12/12 @ RPE 8-9

Core:
3 Rounds of:
:30s-1:00 min sandbag bearhug hold
15m+15m 1-Arm suitcase carry
12-15 Weighted hip extensions on GHD or back rack good mornings

6 min on / 3 min off x 4

Set 1:
200m run
8/8 DB hang snatch
10 DB goblet rev.lunge

Set 2:
12/9 cal row
6 burpee over rower
12 KB swing

10 minuuttia hölkkää / reipasta kävelyä

1 minuutti juoksua / 2 minuuttia kävelyä, toista 7 kertaa

RX
800m Run
15 Deadlifts (125/85kg)
-Rest 2:00-
600m Run
20 Deadlifts (100/70)
-Rest 2:00-
400m Run
25 Deadlifts (85/60)

SCALED
FOR TIME
800m Run
15 Deadlifts (Challenging, 3sets)
-Rest 2:00-
600m Run
20 Deadlifts (moderate, 2-4 sets)
-Rest 2:00-
400m Run
25 Deadlifts (lightish, 3-5 sets)

Timecap: 20:00
RPE: 8

strength

Bench Press x 3 x 5 @ 70%

Saturday Smash:

""In teams of three, 2 x AMRAP 20"

1) max calories row, 30 Db/ Kb snatch + 30 box over
2) max calories bike, 30 thruster + 30 sit up

4min rest between amraps