Rest day

60 min massage

150 min
Warm up for 15 min

1.MU
- Drills
- MU 12x1

2.BCTB
- Bfly x 35
- BCTB x 30 (singles)

3.Front squat
- 6x3 @ RPE 7-8
- Warm up sets: 35 45 55 kg

4.Metcon
5 sets, faster each round:
12 Power clean - 35 kg
8 Bar facing burpees
12 Power clean
- Rest 90 s. between sets
- Times: 2.10, 2.04, 2.03, 2.01, 1.50

5.Good morning
- 5x5 @ RPE 8
- 35 40 40 40 40 kg

AM: 40 min
PK2-VK1
2 min run/1 min walk
HR 143/174
6.5 km, 6.12 km/km

PM: 125 min
Warm up for 15 min

1.MU
- Drills
- MU 4 x 1
- MU 11 x 2
- MU x 26

2.WL
A. Lifting warm up: Snatch balance + Overhead squat
- 3x2+2 @ medium weight
- 25 30 35 kg

B. Snatch from ground
- 7x1 @ 50 kg

3.Strength
4 sets:
12 DB Fly 15 lbs
15 DB Lateral raises 10 lbs

120 min
Warm up for 10 min

1.Gymnastics skill interval
EMOM12:
1) Kipping HSPU - 7
2) Toes to bar - 10

2.Strength
Every 2 minutes for 7 lifts:
1 Snatch

3.Metcon
6 x 2 min on/1 min off:
A) 10 Thrusters 30 kg + 30 Double unders
Reps: 80 + 70 + 60
Total reps: 5 rnds + 10 thrusters

B) 7 Power snatches 30 kg + 6 Burpees over the bar
Reps: 21 + 21 + 20
Total reps: 4 rnds + 7 snatches + 3 burpees

4.Core
Tabata

65 min

1.Aerobic work
For 50 min: 2 min run/1 min walk
7.75 km, 6.34 min/km
HR 134/164

2.Accessory
Accumulate 30/side of 90-90 Hip rotations
- Rest as needed
Accumulate 30+30 Quadruped thoracic rotations
- Rest as needed
2-3 min/side of Pigeon stretch
- Rest as needed
2 min of Forward fold

125 min
Warm up for 15 min

1.MU
- Drills
- MU 5 x 1
- MU 12 x 2
- MU x 29

2.BCTB
- Bfly x 15
- BCTB x 15 (singles)

3.WL
A. Snatch + Hang snatch
- Build to 80% effort 1+1

B. Segmented Snatch deadlift
- 3x3 @ 90-100 % of max Snatch
- 57.5 kg

4.Core
A. Accumulate 50+50 KB Side bends
- 20 kg

B. Weighted plank 3x30 s.
- 15 kg

40 min walking

110 min
Warm up for 15 min

1.BCTB
- Bfly x 25
- BCTB x 35 (singles)

2.Strength
A. Push press
Build to 75% triple for the day
- 35 40 45 47.5 kg

B. 3 sets:
12 Wide grip Lat pulldown - 30 kg
12 DB Lateral raises - 10 lbs
8 Diamond push ups

3.Aerobic work
30-40 min for Quality:
500 m Ski-erg
Then 3 rounds of:
5 Tall kneeling to Seiza sit
5+5 Cossack squats
15+15 s. Isometric Bird dog hold
Then:
1500 m Bike
Reps: 2 rounds + ski+ 3 rounds + 150 m bike

95 min
Warm up for 20 min

1.MU
- Drills
- MU 6 x 1
- MU 8 x 2
- MU x 22

2.WL
A. Muscle clean + Front squat
Build to 70% effort 3+3 for the day
- 25 30 35 37.5 kg

B. Low hang Power clean
Build to 75% effort double
- 25 30 35 40 45 50 52.5 kg

1 Round:
160 Double Unders
800 Meter Run
40 Burpees

2 Rounds:
80 Double Unders
400 Meter Run
20 Burpees

3 Rounds:
40 Double Unders
200 Meter Run
10 Burpees