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DELOAD WEEK

 
 
 
 
 

Monday

Back squat or front squat
5 x 3 @ 31X1 (light, hold strict tempo)

Metcon:
~20 mins for quality
10/10 split squat (DB/KB’s loaded at sides)
:30s hollow hold
10 med ball clean
8-16 kipping T2B
50s wall sit
rest 30s

Tuesday

“Big gymnastics conditioning”
EMOM 40:
1: x HSPU (strict or kipping)
2: 8-12 burpee
3: x pull up (strict or kipping)
4: 30-50 DU
5: rest

Wednesday – “Vappu” – No coached classes

Thursday

Olympic: Clean & Jerk 

WOD (S):
EMOM 30
1: 15 unbroken wall ball
2: 10 T2B
3: 10-16 backrack lunge 35/25

+ core after party

Friday

Deadlift
4 x 5 (light, reset each rep)

Metcon:
15 mins of continuous work
12/10 cal machine
20 alternating box step up
400m run / jog
6+6 KB snatch + KB push press / arm

Saturday

Team WOD 11:00, gymnastics 12:00, CF masters 14:00.

 

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