Rest day, total workouts of the week 13 hours, x 6
Week 1/3

Strength & conditioning
Metcon x 2
Aerobic work x 3 - 175 min
Upper body strength x 4
Squat - 2300 kg

Gymnastics
MU - 65
BMU -
BFLY - 115
BCTB - 25
HSW -

Recovery
Sleep, 8+ hrs/week - 1
Avg. time to bed - 23:10
Avg. hours asleep - 7 h 30 min
Avg. 2840 kcal/day

Accessory, 4 sets:

20 sit ups
10 superman
10 push ups

Restday or Barbara

Jumping squats 3x6
Räjähtäviä kevyellä painolla

7 rounds:
500 m run or 4 min row/bike
8 DB burpee to deadlift
6 DB power cleans
4 DB split jerk

Warm up(10)
100m run
10 heel grab
10 knuckle draggers
10 squat jumps
10 body builders
10 knee grab
10 side lunge
100m run
:30 quad stretch per

WRK(25)
800m run-rest 2:00
then
on the 4:00 x4
200m run
10 goblet squats
10 upright rows
10 curls
10 tricep kickbacks

Finisher
50 double crunch
1:00 quad stretch

8 x Every 3min, alternating between A and B

A)
15/12 cal ski/bike/row
9 Double DB/KB Push Press
3-6 pull up/c2b/mu

B)
6 Power Snatch/Power C&J (40-50/30-35kg)
9 Bar over Burpee
12 Abmat Sit-ups

10 Rounds For Time:

7 Power Cleans (155/105)
7 Bar Facing Burpees
200 Meter Run

KILOS 70/48

Snatch & Clean and jerk

Build up to a snatch 1rm of the day in 15 minutes.
- 2 x same weight before adding more weight

Rest 3 minutes

Build up to a clean & jerk 1 rep max of the day in 15 minutes.
- 2 x same weight before adding more weight

Accessory:

3-4 Rounds of:
15-25 GHD Sit-ups
15-25 Back extension on ghd
Rest 1:30 between rounds

3-4 Rounds of:
10-15 reverse hypers
Rest 1:00 between rounds

2 Rounds of:
30 Banded pull-apart
20 Wall squats
10 Ring-rows/Aussie rows
Rest 1:00 between rounds.

8min otm
Clean+Front squat+Jerk