Max effort low box squat (like normal high bar back squat, but to the box)
5-4-3-2-1-1-1-1
2min recovery
Proceed by following steps:
5r @ 40%, 4r @ 50%, 3 @ 65%, 2r @ 75%, 1r @ 85%
At this point extend your rest to 2min between sets.
1st. 1r @ 95%
2nd 1r @ 100%
3rd 1r @ +100% (new pr attempt)
Do not overestimate the weights on last set.
Be smart! For real!

Back squat

Every 2 min x 5 (10 min)

1 set 15 reps
2 set 12 reps
3 set 9 reps
4 set 6 reps
5 set 3 reps

5rounds
3min Amrap
4 burpee box jump overs
6 ttb
10 Alternating db snatch
2min rest
*Pick up each round where you left off

Savisalon kanssa perus lauantai wod.
Row
Wall ball burpee
Slam ball
HSPU
Rope
6 rnds

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