Clean EMOM

3 clean on the every other minute for 30 minutes (15sets).
Use 60-80% of 1RM clean. Increase weights three times during the workout.

6 Sets of 2
Deficit - 3"

Deload snatch complex

Every 90s for 10 rds:

1 power snatch + 1 hang squat snatch + 1 OHS
Keep weights moderate. Focus on speed and technic.

=Deload week. It is time to give some rest to your body and mind.
Volyme is cut down to half.

10 min AMRAP

10 push ups
10 C2B

10 side squats

10 floor wipers 60kg/40kg

For time:

3-6-9-12
TTB
Burpees

10 kierrosta aikaa vastaan:

• 1 köysikiipeily (legless)
• 10 maastaveto (N 70kg / M 100kg)
• 15 boksihyppy (N 50cm / M 60cm)
• 30 tuplanaruhyppy

5 rounds for time of:

3 Rope Climbs,
10 Toes-to-bars
21 Plate Overhead Walking Lunges, 20/15kg plate
Run, 400 m

Pull up 5 x 5 (heavier than last week)

Metcon:
21-15-9
KBS 24/16
pull ups
9-15-21
wall ball
T2B
21-15-9
burpee
air squat

Skull crushers (aka French extensions) with dumbbell
4x10