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Deload week starts

Monday

HBBS 5×3 @ 50%

Metcon:
2-4-6-8-10-12-14
wallballs
push ups
KBS 24/16

Tuesday

5 sets: Push press + push jerk 1+1 (max 70% of 1RM)

Skill: HSPU / HS

Metcon:
1 wall walk
5 hang power clean&jerk
2 wall walk
5 hang power clean&jerk
3 wall walk
5 hang power clean&jerk
2 wall walk
5 hang power clean&jerk
1 wall walk
5 hang power clean&jerk

50/35kg

Wednesday

Front squat 5×5 @ 50%

Metcon:
EMOM 10
5 box jumps
5 burpees

Olympic basic: power clean

Thursday

WOD (S):

10 rounds, 1 min work 1 min rest
Split jumps
abmat sit ups
KBS 24/16
box jumps
push ups

Friday

3×4 ub cleans (full) @ 65-70% of clean

Clean pulls 5×5 @ 80-100%

Metcon:
5 hang squat clean
30 double unders
4 hang squat clean
15 burpees
3 hang squat clean
30 double unders
2 hang squat clean
15 burpees
1 hang squat clean

70/50kg

Saturday

TEAM WOD 11:00, open doors 12-14.

Sunday

Open doors 14-16

Olympic 16:00

Power clean 5×3 @ 70%

Push jerk 5×3 @ 65% (of best jerk)

EMOM 8:
3 tng power clean + push jerk (start around 60-70%, add load if possible)

Stifflegged deadlifts 3×10

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