• 2x2 Front Squat @ 85%
• 1x2 @ 90%
• 1x1 @ 95%

DELOAD WEEK

5 sets
1 clean pull + 2 power clean @60-70% 1RM

DELOAD WEEK

5 sets
1 push press + 2 split jerk @50-60% 1RM split jerk

Rest & Recover

For time
30 Wall Balls
25 Hang Power Cleans 60/40kg
20 Toes-to-bar
10 Pistols
20 Toes-to-bar
25 Hang Power Cleans
30 Wall Balls

DELOAD WEEK

A) 5 rounds for time
50 double under
20-16-12-8-4 V-up
20-16-12-8-4 pistol squat

B) 3 rounds for quality
6-8 kneeling lean back
8-12 rower hamstring curl

You go, I go full rounds

8 min for quality:
8 plate raise in squat
6+6 one leg standing hip+ hip rotation
8 kang squat
12 glute bridge with leg lifts alt.

glute bridge with leg lifts :

one leg standing+hip rotation

Tempaus-veto hiissaus
4sarjaa
-4

• 5x15 Weighted Sit Ups
• 3x15 Back Extensions in GHD

Build up to heavy single in Heaving Snatch Balance