3 Sets

10 YTWs

10 Powell Raise ea/s

10 Banded Int. Rotations ea/s

DELOAD WEEK

A) TNG power snatch + overhead squat
2x 5+5 @40-50%
2x 4+4 @50-60%
2x 3+3 @60-65%
2x 2+2 @65-70% 1RM

B) Core
On the minute for 9min
1. Side plank hold (right)
2. Side plank hold (left)
3. Plank hold

*Work 30-50s / movement

🍨🍬🍭🧁🍧🍦🍰

Penkki 3x3x85%

Lattiapenkki käsipainoilla 4x12-20

Ojentajat kumpparilla 4x15

Vipunostot sivuille 4x15

Hauiskääntö myötäotteella 3x20

Penkki Max1

"Rush Hour"
On the 4:00 x 5 Rounds:
12/9 Calorie Assault Bike
9 Barbell-Facing Burpees
6 Power Snatches (135/95)

On a 3:00 clock:
1 legless rope climb
10 ring dips
Max cal row in remaining time
– Rest 2:00 between sets.

Scaled WOD
5 sets:
On a 3:00 clock:
3 pull-to-stands
6 hand-elevated push-ups
Max cal row in remaining time
– Rest 2:00 between sets.

C1)
4 rounds
30-20-10-5 cal row
10 rower over burpees

Intervals 30s on / 30s Off x 7

1) bike
2) up&down
3) shuttle run
4) plank or hollow hold

Total 28min

EMOM5 @50%
Clean pull
Hang power clean + jerk (2 pause vastaanotossa)
Hang clean + jerk (2 pause vastaanotossa)

E90s x 5 @60-> %
Power clean
C&J

E2,5min x 5 @75-> %
C&J