Workouts of the week 6 hours, x 4
Deload week

155 min

1.Weightlifting
A. Dip snatch + snatch below knee

B. Segmented snatch DL

2.Metcon
EMOM30
1) 12 cal bike
2) 7+5 CTB
3) rest
4) 12 cal bike
5) 8+6 HSPU abmat
6) rest

3.Accessory
- Hip thrust
- Hamstrings
- Bulgarian split squat
- Banded walk
- Bicep curl & press
- Abmat situps

Workouts of the week 11 hours, x 8

Competition week

Event 3
FT
50 DB HPC 2x15 kg
100 m swim
50 cal ski
150 m swim
Time: 12.43
23.

Event 4
1 RM Front squat
85 kg
31.

Event 5A
3 RFT
48 DU
18 GHDSU
12 BBJO
Time: 8.15
24.

Event 5B
3 RFT
12 BOB
8 DL 85 kg
Time: 4.52
20.

Event 1
Mountain bike & hill run
Time: 9.10
28.

Event 2
3 RFT
18 - 14 - 10 TTR
15m sled pull - sled + 80 kg
Time: 5.15
21.

AMRAP 10:
4 Rounds:
30 Air Squats
200 Meter Run

In Time Remaining:
Max Power Snatches (115/85)

Kilos – (52/38)

Front Squats 6-6-4-4-2-2

For time:
18-15-12-9-6-3
Thrusters 35/25kg
Power Snatch 35/25kg
TTB

3 rounds:
1,2 km hill trail run or 90/75 cal row
30-20-10 DB front squats 35/25 lb
30-20-10 sit ups
30-20-10 DB power cleans 35/25 lb

5x 4 Bench Press