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DELOAD WEEK

Monday

2-position clean; above knee + high hang (focus on speed of getting under the bar) work with light loads for 20mins

Metcon:
800m easy run
5 T2B
15 back squat 20/15
5 T2B
15 front squat 20/15
5 T2B
15 OHS 20/15
5 T2B
800m easy run

Tuesday

HSPU or pull up strength/skill work 20 mins

Metcon:
EMOM 16
1: 15-20 KBS (you choose load)
2: 5-10 kipping pull up
3: 30-50 DU
4: 5-10 kipping HSPU

Wednesday

Push jerk work with light loads for 20 mins

Metcon:
4 sets not for time
10 floor press
10 hang power clean
10 front rack lunges
rest 1:00
(athletes choose loads)

Olympic: snatch

Thursday

AMRAP 20:
4 burpee
4 box step up (with two DB or KB)

Core:
2-3 sets of
20s L-hang
rest 20s
20s hollow hold
rest 20s
30s dual KB front rack wall sit
rest 20s
30s weighted plank
rest 20s

Friday

Tempo squat 5 x 4 (30X1, light load)

Metcon:
15 mins of continuous work
15/12 cal row, ski, bike
20 steps walking lunge
5-10 push up
3-5 strict pull up
10 goblet squat 24/16

Saturday – Kesäkisat 10:00


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