DELOAD WEEK

A) Snatches
Every 1,5min for 4 sets
4 muscle snatch @30-40%
*
Every 1,5min for 4 sets
3 hi-hang snatch @40-60%
*
Every 1,5min for 4 sets
1 snatch balance + 2 overhead squat @50-70%

B) Wall sit TABATA
20s work / 10s rest for 8 rounds

3 rounds
1min max. reps push press @60-70% 1RM shoulder press
1min max. reps ring row
2min rest

12 box jumps (61/76 cm)
3 rope climbs

Scaled WOD
AMRAP 10:
12 box step uos
3 pull-to-stands

Power Snatch @80-88% of todays best

Scale if needed.

DL: 4x10 (touch and go)

Use normal (clean) grip

Work up to heavy squat clean thruster in 8min

Alternating
1. Ring top hold 10-30sec
2. V- ups x 8-15/ single leg v-ups 10-16

• weighted/ bodyweight/ banded/ feet on the ground
• same style every set
• rest 90sec

6 sets of Bench Press
Sets 1-2: 5 @65%
Set 3: 5 @70%
Set 4: 5 @75%
Sets 5-6: 4 @80%
- 10 Deficit Push Ups after each set (2x20kg plates)
- Rest 2-3min btw sets

IN TEAMS OF 2...
2 x 7:00 AMRAP; Rest 1:00 between
AMRAP x 7 MINUTES*
4-6-8-10 and so on...
Front Squats@70/47kg
Synchro Burpees
Reset from beginning of AMRAP on the second round
Split the squats evenly each set. Both partners complete all the reps of the Burpees together synced top and bottom.
And yes, bar taken from the floor