DELOAD WEEK

A) 3x warm-up sets
1 tall snatch + 2 snatch balance

B) Go every 90s for 7 sets
2x3 hang snatch @60-65% 1RM
2x2 hang snatch @65-70% 1RM
3x1 hang snatch @70-80% 1RM

B) 3 rounds for quality
10 barbell good morning
40s farmers walk KB's/DB's
1min rest

Two sets of 2 Clean + 1 jerk

• Weighted/ Band/ feet on the ground
• same style every set
• rest 90sec

PERFORMANCE
IN TEAMS OF 2...
50 Strict Handstand Push-Ups (0-3 pads)
120 Power Snatches @ light-moderate
160/130 Cal Bike/Row/Ski

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FITINESS
IN TEAMS OF 2...
100 Hand Release Push-Ups / Incline Push-ups
120 Power Snatches @ light
120/100 Cal Bike/Row/Ski

*Partition and split work as needed. P1 works while P2 rests.

Warm Up
3x40s easy/20s mod/10s fast AIR BIKE OR ROW / rest 20s bwn
THEN 3X
16 Cossack squats
6-8 Strict pull ups (USE BAND IF NECESSARY)
16 Hollow rocks

Strenght
Overhead Squats 5+5+4+3+2+1+3reps@60-65-70-75-83-90 and 65%
rest 1.5-2 min bwn sets
Snatch Pulls 3x3reps@100-110% of 1rm snatch
rest 1.5-2 min bwn sets

Metcon
5 RFT
50 double unders or 100 single unders
5 Squat cleans @30-40/45-60kg
8 burpee overs barbell
time target 10-12 min, cap 15 minutes.

Penkki 10x65%

Niskantakaapunnerrus 5x10
-kuormaa tuntuman mukaan
-joka sarjan jälkeen band-pull-aparts x 30

Takaolkapääsoutu 5x20
-joka sarjan jälkeen ojentajat kumpparilla x20

Lankkusoutu käsipainoilla 5x20 (10 / puoli)
-vuorotahtiin

EMOM 16 (done as 40 sec ON / 20 sec OFF)

1. SkiErg / Assault bike (alternate b/w Ski and Ass bike)
2. Wall balls
3. Shuttle Run (7,5m + 7,5m = 1 rep)
4. Stick Facing Burpees

WARM-UP

3-5 minutes of erg

Then:

3 Rounds of:
5 Deadlifts
5 Front squats
5 Clean grip snatches
5 Behind the neck shoulder press
5 Overhead squats
20 Mountain climbers

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SNATCH



Primer:
Hang power snatch + Snatch balance + Overhead squat.
3-5 sets of (2+2+2).
You choose the weights, but focus on good mechanics.

Worksets:
Hang power snatch + Overhead squat

2 x (3+2) @ 77%
2 x (2+1) @ 80%
Percentages are of 1 rep max snatch.
3s descend on the overhead squats.
Rest 1-2 minutes between sets.

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CLEAN AND JERK

Primer: 3 sets of 5-10 Sotts press, empty barbell.

Worksets:
Clean,
3 x 1 @ 77%
3 x 1 @ 80%
3 x 1 @ 83%
Rest 1:00 min between sets.

Split jerk,
3 x 3 @ 77%
3 x 2 @ 80%
3 x 1 @ 83%
Rest 1:00 min between sets.

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FRONT SQUAT

Tempo front squats,
2 x 5 @ 73%
5 x 2 @ 79%

2-3s pause at the bottom.
The pause should long enough that there isn’t any stretch reflex happening.

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(OPTIONAL) BONUS

Bodybuilding:

3-4 Rounds for quality:
10+10 1-Legged romanian deadlifts with kettlebells
6-10 Strict toes to bar
10+10 Front rack weighted box step-ups with kettlebells
20 Landmine twists
Rest 1-2 minutes between rounds

OR

Conditioning:

21-15-9 Reps for time:
Sumo deadlift hi-pull 45/32.5kg
Toes to bar
Box jumps 24/20"

E2:30 x5:
4 (=2+2) alt. front rack step back lunge + 4 front squat + 4 back squat
- RPE8,5

a) “Freddy Krueger”
21-15-9
A. Kettlebell Swings 32/24
Burpees

rest 5'