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DELOAD WEEK 

Monday

Back squat 5 x 3 @ 50-60% of 3RM

Front squat 2 x 10 (light)

Metcon:
1000m run/jog
10 T2B
20 back squat 20/15
10 T2B
20 front squat 20/15
10 T2B
20 OHS 20/15
1000m run/jog

Tuesday

10-8-6-4-2
Strict pull ups
Strict HSPU

Not for time. Adjust reps as needed.

Metcon:
AMRAP 4
2 rounds of
15 hang power clean 40/30
9 pull ups
After 2 rounds: ME burpees over bar for remaining time
Rest 4:00
AMRAP 4
2 rounds of
15 S2OH 40/30
9 HSPU
After 2 rounds: ME burpees over bar for remaining time

Deload version:
EMOM 12
1: 7-10 hang power clean 40/30
2: 5-10 pull ups
3: 7-10 S2OH 40/30
4: 5-10 HSPU

Wednesday

Push press 5 x 3 @ 50-60% of 3RM

Single arm DB/KB press 3 x 8-10 – rest 90s

Metcon:
Not for time
21-15-12-9-6
wall ball
KBS 24/16
abmat sit ups

Olympic: Clean

Thursday

Recovery session / 4 rounds not for time:
400m easy jog
10 light KBS
10 wall ball
:30-45s plank
5-10 side plank rotations
10-20 steps walking lunges
2-5 tempo strict pull up
5-10 tempo push ups
:20-30s wall facing HS hold

Friday

a) barbell floor press: 7-5-3-7-5-3 (add from last week)

b) reverse lunges: 4 x 10/leg

Metcon:
10 mins of continuous work
40s wall sit
30 double unders
20s hollow rocks
10 KB/DB snatch

Saturday

Avoimet ovet klo 10-16:

Bring a friend 10:00

Free intro 14:00

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