A: Clean 6x2
B: Deadlift 3x5
C: Front squat 3x5

110 min
Warm up for 20 min

1.BCTB
- BFLY x 20
- BCTB x 10 (singles)

2.WL
A. Every 30 s. x 10
1 Snatch x 70-75 %
- 40 kg

Rest 3

B. Every 30 s. x 10
1+1 Power clean into push jerk
x 65-70 % of power clean 1 RM
- 45 kg

3.Conditioning
A. BMU prep. for 15 min

B. EMOM20:
1) 2 BMU
2) 4 power snatch 37.5 kg
3) 40 DU
4) 8 cal bike

Rest day
JH 30 min

140 min
Warm up for 15 min

1.MU
- Drills
- MU 15x1

2.BCTB
- BFLY x 35
- BCTB x 15

3.Conditioning
Row progression, week 7
10 x 500 m, rest 1 min between sets > 8 sets
Avg. 2.05/500 m

110 min
Warm up for 15 min

1.BTB
- BFLY x 50
- BCTB x 35

2.Conditioning
Aerobic work for 35 min:
Easy bike
2.32/1000 m

Rest day, total workouts of the week 11 hours, x 5
Week 3/3

Strength & conditioning
Metcon x 2
Aerobic work x 1, 25 min
Upper body strength x 1
Squat - 2080 kg

Gymnastics
MU - 45
BMU -
BFLY - 120
BCTB - 95 (singles)
HSW -

Recovery
Sleep, 8+ hrs/week - 2/7
Avg. time to bed - 23:15
Avg. hours asleep - 7 h 20 min
Avg. cals/day - 2760

110 min
Warm up for 20 min

1.BCTB
- BFLY x 40
- BCTB x 30

2.Squats
A. Back squat
5x80 %
3x85 %
2x90 %
2x95 %
1x97 %
1x100/100+ %

B. Front squat
1x5x80% - 65
2x5x85% 65
- New set every 3 minutes

3.DL
- Not done

110 min
Warm up for 20 min

1.MU
- Drills
- MU 25x1

2.Aerobic work
25 min easy AB @ 50 rpm

Rest day

150 min
Warm up for 20 min

1.BCTB
- BFLY x 45
- BCTB x 40 (singles)

2.WL
A. Clean complex
Build up to heavy 1 Clean pull + 1 Clean below the knee in 12 minutes
- 35 40 45 50 55 60 65 kg

B. Clean pulls
- Not done

C. Split jerk > push jerk
3x2
- "0.5-0 reps in the tank"
- New set every 3 minutes
- 57.5 60 62.5 kg

3.Conditioning
5 rounds for quality:
7 OHS
7 Power snatch
50 DU
- 35 kg > 30 kg
- Barbell movements in unbroken sets
- Time: 11.55

4.Core
- Not done