Rest day - what did you do?

4 sets:
7 Front Squat + 13 Back Squat 60/40kg

Use a rack if necessary when switching the squat
Rest 2min / Do in pairs
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25min for quality
1 Min Jumping Rope
10 Pull up
20 Air Squat
10 Push up
20 Abmat sit up

You can switch pull-ups & push-ups for different variations every round (chinup, diamond push-up etc)

DELOAD WEEK

Easy aerobic conditioning

5 rounds
2min easy row
2min AMRAP:
8-10/side russian twist
10 back extension
2min easy jog
2min AMRAP:
10 steps walking lunges
5 burpee step-up

Päivän kilot kompleksissa

1 maastaveto
1 rinnalleveto
1 rinnalleveto riipusta
1 työntö

3 rounds for quality
5 Strict T2B
5 power wheel roll outs
15 s hand stand / HS against the wall
5 pull ups behind the neck
15s + 15s Copenhagen plank

20min laadukkaasti:

8-10 Ranskalainen punnerrus
4-8 Vastaotteella raaka C2B tangossa
15-30s Kuppipito
2-5 Jalat maassa RMU

partner WOD YGIG
200 DUs
40 hang power cleans 60kg/40kg
40 STOH 60kg/40kg
40 partner sit ups with wall ball 9kg/6kg
30 toe touches with partner
30 pull ups
30m HS walk or 100 shoulder taps

3 rounds for quality
10 OHS 50kg/35kg
6 snatch balance 50kg/35kg
3 bar Mus / 6 strict pull ups
5-10s s L-sit

Metcon (time)

For time:
100 Double-unders
200 DB Hang snatch 22,5/15kg
100 Double-unders

*Split hang snatches evenly.

Timecap: 15 minutes

A) Jerk primer

EMOM for 6 minutes of:
1 Push press + 1 jerk with 3s stop @ catch

B) Jerk worksets
10 x 3 jerks with 3s stop @ catch 60-70%

C) Squats

4 x 7/13 @ 62%
* Painot lasketaan 90% etukyykyn arviosta.
* Ensin seitsemän etukyykkyä ja heti perään 13 takakyykkyä.