DELOAD WEEK

A) Split jerk technique drills

B) Split jerk
3x3 50-60% 1RM
3x2 60-70%
3x1 70-80%

C) Core 3 rounds
10+10s v-up + hollow hold
10+10s side plank lift + hold (right)
10+10s side plank lift + hold (left)
10+10s back extension + hold
Rest as needed

EMOM x 16:00
Minute 1: 30s Double Unders
Minute 2: 30s Burpees
Minute 3: 30s Cal Bike/Row/Ski
Minute 4: 30s Ring Rows
- Goal: Keep rep counts consistent for all 4 rounds.
- Rx+: Ring Muscle-ups for Ring Rows

Extra:
Rollback Triceps
3 x 12-15. Rest 60s

Row progression
2k As fast as possible then 12 min PK1

2-3 Henkilön tiimissä

20min AMRAP

Koneella kalorit

EMOM 15
10-15 WallBall
30 sec Hollow Rocks/ Tuck Rocks
10-15 Hand Release Push ups

Rest 3min

EMOM 15
1-3 Wall Walk
5-10 Pull-ups / Ring Row
5+5 Single KB/ DB Thrusters

24min EMOM
1.min Row 8-15cal
2.min Bike 7-14cal
3.min Ski 6-13cal
4.min rest

Push press 3x1x90%

Strength

1RM Bench Press

then:

4 x 8 JM Press

WOD

In teams of 3 or 4 complete the following:

50 HSPUs
50 double unders
50 STOH 60/40kg
50 double unders
50 pullups
50 double unders
40 HSPUs
50 double unders
40 STOH 60/40kg
50 double unders
40 pullups
50 double unders
30 HSPUs
50 double unders
30 STOH 60/40kg
50 double unders
30 pullups
50 double unders

4 rounds
8 box jump overs
1 rope climb
10 DB snatches, alternating 22,5kg/15kg
20 air squats