DELOAD WEEK

4x2+2 behind the neck push press +
pause overhead squat (2s)

4x2+1 High hang snatch + pause overhead
squat (2s)

Liikkuvuusliikkeitä sekä naatiskelua

Partner workout
For time
21 thruster 35/25
15 pull-up
AMRAP row
15 thruster 35/25
12 pull-up
AMRAP row
9 thruster 35/25
9 pull-up
AMRAP row

The other one is rowing while partner does thrusters and pull-ups and then they switch.

EMOM2 x 5

2 x Snatch Drop + 1 x OHS
Kevyet painot

2 kierrosta:

Tempausotteella, 5 toistoa per liike
-Potku ja kohautus taskuilta
-Voimatempaus taskuilta (potku suorille jaloille, ei allemenoa)
-Tempo valakyykky (3s. alas, 2s. paussi, 1s. ylös)
-Raakatempaus riipusta (lähtö polvelta, allemeno puoleen väliin)

Squat Clean technique work ( 8 mins )
- wod prep

WOD
3 mins x 5 sets
8 Squat Cleans @42.5/30kg
10 Toes to Bar
12 Burpees
Remaining time Cal Bike/Row/Ski
Rest 3:00
Repeat for a total of 5 sets

Goal: Sustainable, repeatable effort each round, with the same Cal output. Other movements unbroken is the goal.
Rx+: 52.5/35kg

Exta:
Single Arm Banded Pushdown: 4 x 15-20 each. No rest.

Rest day - what did you do?

Wod (jos on tulossa tekemään jouluaattojumpan)
12x20/10
Sit up
Air squat
Down up

Wod (jos ei ole tulossa tekemään jouluaattojumpaa)
12x20/10
T2b
Db squat
Burpee

A) Snatch complex: 5 x 3 low hang snatch, ekassa paussi catch:ssa. @74-79%

B) Snatch grip deadlift 2 x 8 @ 68%

C) Back squat 3 x 8 @ 68 %

Split Squat Iso Hold: 2 x 30s each. Rest 60s.
+
- Active Straight Leg Raises x 60s each
- Biphasic Hip Flexor Stretch x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)