DELOAD WEEK

"Fran"
21-15-9 reps for time
Thruster 42,5/30
Pull-up

Hang Cleans 60% 5 sets of 5 Squat cleans HAP 2 sets of 4

B) 10-8-6-4 reps for quality
Strict chin-up
Strict ring dip
KB/DB side twist (reps per side)

*You can add weights when reps decrease

BMU practice for 20-30min
.
.
EMOM x 12
1) machine
2) 1-5 bmu / jumping bmu etc..
3) 10 box jump over

8min AMRAP
Row for cal
Every 2min: 10 burpee over rower
(starting from 0:00)

Rest 4min

8min AMRAP
4 KB snatch (right arm) 24/16
4 KB snatch (left arm)
12 medball squat clean 20/14

With 20min running clock:
a) In 10min find heavy 1 for weighted chin up
b) In 10min find heavy 1 for shoulder press
- aloita a:sta tai b:stä, tee sitä ensimmäinen 10min ja toinen 10min jäljellä olevaa liikettä.

Merkkaa tähän shoulder pressin tulos.

2 rounds

3min AMRAP
1 rope climb
7/6 cal bike erg or echo bike

3min rest

3min AMRAP
6 one arm DB devil's press
18 air squat

3min rest

4 rounds, 3 mins each, for max reps of:
18/14 Row Calories
14 Thrusters, 43/30 kg
max reps in remaining time Toes-to-bars
Rest 2 mins

RX:
5 rounds:
10 burpee pull up
20 KB swing @24/16kg
30 air squat
60m shuttle run

2min rest between sets.

Scaled:
5 rounds:
6-8 burpee pull up
20 KB swing @20/12kg
20 air squat
40-60m shuttle run

2min rest between sets.

RPE 4

TC 30min

Pause front squat 4x2x75%
3s pause