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.