DELOAD WEEK

A) On the minute for 9min
1. Alternating arm ring row
2. DB bench press
3. Rest
Work 45s/min

B) 3 rounds 2,5min work / 2,5min rest
2-3 wall walk
6 burpee pull-up
AMRAP shuttle run

DELOAD WEEK

Partner workout

For time
50-40-30 DB snatch 22,5/15
150-100-50 double under
Share repetitions

DELOAD WEEK

DB snatches for load
10-8-6-4-2 reps for quality
Try to increase weight every round

For time: " You go i go"

Buy in: 2k row

Then:
4 rounds of cindy
50 t2b
4 rounds of cindy
50 devils press 1 x 22,5/15kg
4 rounds of cindy
50 box jump overs
4 rounds of cindy

Buy out: 1k run together

A3) bent rower row super heavy, 3x8x40-50% of deadlift 1RM

A2) floor press 3x10x 60-70%

A1) weighted pull ups 3x5x40-50%

AMRAP 5
14 DB Snatches 22,5/15kg
14 Wall Balls

Rest 3min

AMRAP 5
7 Front Squats
7 Toes-to-bar

RX:60/40kg
Rx+: 70/50kg

C1) 4 rounds
10 push ups
10 T2B
6 Burpees

8 sets of Power Snatches
Set 1: 3 @60%
Set 2: 2 @65%
Set 3: 1 @70%
Set 4: 3 @60%
Set 5: 2 @65%
Sets 6-8: 1 @70%
- Rest 2min btw sets