DELOAD WEEK

A) Barbell cycling skills

B) On the minute for 18min
1. 6-8 TNG power clean
2. Easy row
3. 6-8 TNG shoulder to overhead
4. Easy row
5. 6-8 TNG power clean & jerk
6. Easy row

*Row about 45s
*Barbell: "light weight baby!"

5 kierrosta aikaa vastaan:

• 12 wall-ball 3m (N 6kg / M 9kg)
• 6 rinnalleveto ja työntö (N 35kg / M 50kg)
• 12 wall-ball
• 6 raaka tempaus (N 35kg / M 50kg)

5 Rounds For Time:
6 Wall Walks
18 Kettlebell Swings 24/16kg
24 AbMat Sit-ups

Time Cap: 20 Minutes

A) On the minute for 6min
2 pause power snatch
(1s pause above knee & catch) @55-65% 1RM

On the minute for 6min
2 pause power snatch
(2s pause at catch) @70-80% 1RM

B) 3 rounds
8-10/side DB/KB bulgarian split squat
12-16 jumping lunges
2min rest

Front squat 5x60%, 5x70%, 5x75%, 5x80%

Tempo Strict Press 31X1
3x8 @ moderate weight all sets
Tempo: 3 down, 1 pause at shoulder, fast up, 1 pause at lockout

Hang clean 1RM

Find your max load of the day.

Front squat 5x60%, 5x65%, 2x5x70%,

A) AMRAP x 8 MINUTES
5 DB Devils Clean @50/35lbs
10 DB Push Press
200m Run

B) 3 ROUNDS FOR TIME
10 Alt. DB Devils Clean
7/7 Single Arm DB Push Press
200m Run
Timecap: 10 mins

Rest 3:00 between A and B
A with double DBs, B with single DB
RPE 8

FINISHER - FOR QUALITY
30-20-10
Banded Pull-Aparts
Banded Good Mornings

3rounds:

3-10 strict pull up
15 bicep curl