45 min
Aerobic work
60 s. run/60 s. walk
6.6. km

145 min

1.SHSPU
- Abmat + 10 kg plate - 6 reps
- Abmat + 5 kg plate - 3 x 5 reps

2.BMU
- 2
- 3
- 4 x 5
= 25

3.Metcon
A. 3 RFT:
20 cal row
16 pull up
20 cal row
6+6 KB snatch 16 kg

Time: 16.00

B. "Headspace"
4 RFT:
23 cal AB
20 wall ball
17 DB snatch 15 kg
*EMOM 3 BBJO

Time: 27.39

Pause back squat 4x4 3s hold/ 2min rest
Go heavy!

2 rounds
40 wallballs
20 burpees
10 power cleans 135/95

Rest 3:00

2 rounds
100 dubs
25 TTB
10 front squats 135/95

Time cap 26:00

3:00 easy bike or row
20 air squats

Snatch grip barbell warm up

Squat snatch waves
(To be done as fast as possible with quality)
2 reps @ 65%
2 reps @ 70%
1 rep @ 75%
1 rep @ 80%
1 rep @ 85%
X 2
3:00 rest after 1st round

135 min

1.WL
A. Every 2 minutes x 4
3 Power snatch from the blocks
x70-75 % / 2 reps in the tank
- 35

B. Snatch consistency work
Every 2 minutes x 3
1 Snatch + 1 Hang snatch x 70-75%
- 40 42.5 42.5

2.Front squat
5 x 75 % - 60
5 x 80 % - 64
5 x 85 % - 68
New set every 3 minutes

3.CTB
Every 90 s. x 7:
x reps CTB
- First set: 11 reps
- Other sets: 6 reps
- Easy bike between sets

4.Accessory
40 s. on, 20 s. off x 3 rounds:
1. One arm KB OHS, right - 12 kg
2. One arm KB OHS, left
3. Ski erg (moderate pace)
4. 30 s. hollow hold

*Run 400m

• 1x
  60s. Spider lunge w/teistä
  60s. Up/down dog
  60s. Shoulder rotations w/ stick

• Run 200m

• 2x
  6 Snatch grip Deadlift
  6 Muscle snatch
  6 Handstand Active shoulders

• Mobility...

• 2x
  4 Power snatch
  6 HSPU

30s shoulder press @20kg
30s alt. V-ups
30s walking lunge @15kg
30s push-ups
45s assault bike

Rest day, total workouts of the week 7 hours, x 4
Deload week

Conditioning
Metcon x 2
Aerobic work x 1, 60 min

Gymnastics
MU - 15
BMU - 20
BFLY -
KCTB - 45
HSW -

Recovery
Avg. time to bed - 23.05
Avg. cals/day - 2670
Capacity - 105