20 min for quality. 16kg KB

10 KBSDLHP
10 Goblet Squats
300 m suitcase carry

Suitcase carry was difficult

160 min
Warm up for 15 min

1.MU
- Drills
- MU 20x1

2.WL
Clean& jerk
4 x 2 Clean + 1 Jerk
x 75-80 %/ "1 rep in the tank"
- 55 57.5 60 60

3.Metcon
A. 5 RFT
10 butterfly pull up
10 cal row
Time: 7.52 (100 s/round)

B. AMRAP5
4 Hang squat clean 75/55 kg > 40 kg
3 Push jerk
2 Front squat
*EMOM 5 cal AB > bike erg
Reps: 4 rounds + 1 HSC
Rest 5

C. AMRAP5
4 Hang squat clean 55/40 kg > 30 kg
3 Push jerk
2 Front squat
*EMOM 5 cal AB > bike erg
Reps: 5 rounds + 4 HSC

AM: 120 min
Warm up for 15 min

1.Strength
EMOM12:
1) 5 seated shoulder press 2x10 kg
2) 5 pull up + 10 push up
3) 40 DU

2.Metcon
A. E3MOM x 4:
12 TTB
200 m run
Times: 1.46, 1.34, 1.34, 1.32

B. EMOM21:
1) 12 cal ski erg
2) Max reps wall ball - 6x22 + 23 = 155

3.Accessory
A. 3 sets:
10 seated cable row 40 kg
10 DB bench press 2x12 kg

B. 4 sets:
8/s. sa DB row 16 20 20 20 kg
8 side lateral raise 4 kg
8/s. bicep curls 8 kg

PM: 40 min
Aerobic work
60 s. run/60 s. walk

95 min
Warm up for 15 min

1.WL
A.Snatch pyramid work > hang snatch
1x3 35
1x3 37.5
1x2 40
1x2 42.5
3x1 45, 47.5, 50

B. Snatch consistency work
5 rounds for quality:
3 hang power snatch x 60/65/70/75/75+% - 30 32.5 35 37.5 40
3 High box jumps - 30"

2.Squat
Every 2 minutes x 4
3 Tempo FS 3 s. down, 3 s. pause in the bottom
- 40 45 45 47.5

3.Accessory
A. EMOM12:
1) 8+8 bulgarian split squat - 2x10 kg
2) 16 DB DL - 2x10 kg
3) 16 kasack squat - 10 kg

B. EMOM9:
1) 25 hollow rock
2) 10+10 side plank raises
3) 20 lunges 2x10 kg

Rest day, total workouts of the week 10 hours, x 5
Week 1/3

Strength & conditioning
Metcon - 3
Aerobic work - 1, 90 min
Upper body strength - 1
Squat - 1620 kg

Gymnastics
MU - 20
BMU - 20
BFLY - 120
BCTB - 20 (singles)
KCTB- 60
HSW -

Recovery
Sleep, 8+ hrs/week - 2
Avg. time to bed - 23.10
Avg. hours asleep - 7 h 40 min
Avg. cals/day - 2750

A,
1 Deadlift + 1 Clean Pull + 1 Clean + 1 Jerk 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

5x(1+1+1+1)

After warming up, take 5 sets to find your max weight for the complex for today.

B,
5 rounds for time of:
3 Squat Cleans @102/70kg
15 Kettlebell Swings @24/16kg

Once you complete the 5 rounds, ride the bike or row at a moderate to strong pace till the clock hits 20 mins.

Goal: sub 10 mins

C,
Ring Dips 5x8

Rest as needed between sets.

Perfect reps. Add weight if this is easy.

2x6
3x4

Ulkojumppaa

With quality focus;

400-300-200-100 Meter run/row/ski
20-15-10-5 Box Jump Step-downs @61/51cm
4-3-2-1 Turkish Get-ups each arm

• Goal: Smooth, sustainable pace

Triset!!
4 work sets each!

Crossbody Romanian Deadlift x 8-10 each 3s down.
Rest 60s
Single Arm Band Assisted Chin-up x 3-5 each
Rest 60s
Landmine Deadbug x 30-45s each.
Rest 60s

• Try to improve on last week