Deload week 2-7.03.20

Day 1

Power

Squat Snatch
10 rep @ 50%
8 rep @ 52,5%
6 rep @ 55%
4 rep @ 57,5%
2 rep @ 60%

Work Capacity

For Time
50 Cal Row
40 Pull ups

Then…

3 Rounds of
10 DB Thrusters 22,5/15
10 Burpee over the DB

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Day 2

Strength & Strength Endurance

Strict Press
3×6 @ 70%

For Time
50 Strict HSPU

Work Capacity

10′ AMRAP
100 DU
40 Push Ups
30 T2B
20 KB Swings 24/16

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Day 3

Power

Power Clean
10 rep @ 60%
8 rep @ 62,5%
6 rep @ 65%
4 rep @ 67,5%
2 rep @ 70%

Work Capacity

6 Complex @ 50% of C&J
Rest 1:30″
6 Complex @ 60%
Rest 1:30″
6 Complex @ 70%
*2 Box Jump over after every complex

(Complex:1 Squat Clean + 3 Front Squat)

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Day 4

Rest Day

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Day 5

Strength & Strength Endurance

Back Squat
3×6 @ 70%

For Time
15 Ring MU

Work Capacity

15’AMRAP
30 Box Jumps
30 DB Clean&Jerk 22,5/15

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Day 6

Power

Push Jerk
10 rep @ 60%
8 rep @ 62,5%
6 rep @ 65%
4 rep @ 67,5%
2 rep @ 70%

Capacity Capacity

30′ EMOM
Even: 12/10 Cal Row
Odd: 12 Burpees