80 min

1.Weightlifting
A. Barbell drills

B. Hang power snatch to 5 kg plates
- 4x25 4x25 3x30 3x30

C. Power snatch
- 4x25 3x30 3x35 3x35

D. Snatch to 5 kg plates
- 3x20 3x25 3x25

E. Snatch

F. Snatch segmented pull 3x5
- 52.5 55 55 kg

130 min
Warm up for 15 min

1.Gymnastics
A. Butterfly pull up practice for 20 min
- Drills
- 25 bfly

B. Every 2 min for 4 rounds each:
1) Tough set of Pull ups (Butterfly) + Easy bike - 4 x 10
2) Tough set of Toes to bar + Easy Ski - 4 x 10

2.Strength
A. 4 sets:
3 Back squats (Build to heavy)
3 Depth jumps
- Rest as needed

3.Metcon
A. 0:00-06:00
3-6-9-12-15...
Kipping HSPU > abmat
30 Double unders after each set
Reps: 14 HSPU @ round 15

06:00-10:00: Rest

B. 10:00-->
For time:
15 Thrusters 40/30kg
15 Power snatches 50/35 > power cleans 45 kg
15 Power cleans 60/40 > deadlifts 70 kg
Time: 3.29

4.Core
A. Accumulate 40 evil wheels
- 4 x 10

B. Accumulate 50/side side plank raises
- 5 x 10+10

75 min

1.Aerobic work
For 60 min:
10 min bike, run, bike, run, row, bike
- Avg. HR 123

2.Mobility
For 15 min

3.Massage
For 25 min

150 min
Warm up + COS 20 min

1.Chest to bar practice
- Box butterfly drill 3x5
- Butterly pull ups 3 x Tough - 3x10
- Butterfly chest to bar singles 12x1
- KS + BCTB 5x5
- BCTB + BFLY 2x1

2.Clean and jerk
1 RM
- 25 30 35 40 45 50 55 60 65 67.5 70 (2 x 72.5)

3.Front squat
A. Build to max set of 2 for the day

B. 3x2 @ 90% of today's max

4.Strength
A. 4 sets:
6-10 DB Bicep curl and press - 6x25 6x25 6x25 10x20 lbs
15 Seated DB Reverse fly - 2 2 2 2 kg
- Rest 90 s. between sets

45 min
3 min run/1 min walk
HR 129/154
6.5 km
7.11 min/km

140 min
Warm up + COS 20 min

1.Ring muscle up capacity
A. Drills

B. Every 90 s. for as long as possible (Max 10 rounds)
2 Ring muscle ups
- 10 x 2
- Rest 1 min after failed set, then

C. Every minute for max 10 min
1 Ring muscle up
- 10 x 1
- Total of 35 muscle ups

2.Snatch
A. Snatch technique primer:
Snatch drop
3x5 @ light weight

B. Snatch
1 RM

C. Segmented Snatch deadlift
3x5 @ 105-110% of B)
- 3x5x52.5 kg

3.Ring accessory
A. Parallel blocks alternating bottom of dip swings and support swings 5x3+3+3+3
- Not done

B. 3 sets:
Tough effort Top of Dip hold - 25 25 25 s.
Tough effort Bottom of Dip hold - 25 25 25 s.
- Rest 60 s. between sets

• 3 Round not for time of:
Weighted Push Ups 10 reps unbroken
(Utilizza come zavvorra una Vest oppure dei bumper sulla schiena)
Assault Bike 1:00 @ 70-80% MHR
Weighted Ring Rows 10 reps unbroken
(Utilizza come zavvorra una Vest oppure dei bumper sul petto)
Assault Bike 1:00 @ 70-80% MHR

Treeni 2: emom day
Otm 10
Odd: 5-15 huspu
Even: rest, or movement if your choice
-rest 3-

Emom 10
1 power clean&push jerk +3 high box jump. Be fast with the barbell!
-rest 3-

5 rds
Every 90s 10s max effort ski. Rest time easy pace

Treeni 1: voima
Back squat 4/4
2x4
1x2
2x4

4 rds:
4x strict pull up (with extra weight)
4x Bench press

3rds
10-15 ring row
8-15 ghd sit ups (jos selkä ei tykkää, ota joku muu Core liike tilalle)

21-15-9
Thrusters 42,5/30kg
Pull-ups

YGIG after each round