*deload week

Practise HS skills:
-strict HSPU
-HS hold on the wall
-HS walk

*focus on quality, keep the midline tight.

12 min EMOM clean & jerk

1-4 min. 3 + 1, 70-75% 1 RM
5-8 min. 2 + 1, 80-85 % 1 RM
9-12 min. 1 +1, 85-95 % 1 RM

two sets of six reps

2 Rope climbs
10 SDHP [42,5/30]
10 Thrusters [42,5/30]

Cool down:
400 - 800m shuttle run or row

6 Burpee,
8 KBS,
10 Air Squat

Shoulder Press ( Cycle 2)

Time to add 1-2.5kg to the 90% you used in the last cycle)

Week 1: 65% x 5, 75% x 5 85% x 5+

Push on the last set and post reps.

Ankle mobility
5 minutes of quality time with the tight spots of your ankles.

Video below shows you how:

5-6 x e2mom:

• 3 power snatch
• 6 ohs
• 9 pull up

Use 65-75% of 1RM snatch

Taito 10 min

Käsilläseisontapunnerrus
3 x max toistot