170 min
Warm up for 20 min

1.MU
- Drills
- MU 12 x 1, go e. 90 s.

2.BCTB
- Bfly x 10
- BCTB x 25 (singles)

3.Front squat
- 5x3 @ RPE 8
- Rest 2-3 min between sets

4.Romanian deadlift
- 3x5-8 @ RPE 7
- Rest 2 min between sets
- 3x8x60 kg

5.Conditioning
3 rounds, each for time:
15 KB Swings 24 kg
12 Box jump overs
15 Cal Ski-erg
- Rest 2 min between rounds, faster each round!
- Times: 2.09, 2.00, 1.53

6.Strength accessory
3 sets:
10+10 strict DB press - 25 lbs
30 s. hollow hold
15 bicep curls - 15 kg
30 s. arch hold

165 min
Warm up for 20 min

1.MU
- Drills
- MU 25 x 1, go e. 90 s.

2.WL
A. Snatch pull to hold + Snatch
- Build to Rpe 8 1+2 for the day

B. 3x1 snatch @ Max of complex
- 47.5 kg

C. Halting snatch deadlift
- 3x5 @ 90-95 % of max Snatch
- 52.5 kg

3.Strength
3 sets:
TE Ring dips (RiR 2) - 9 8 6
TE Neutral grip pull ups (RiR 2) - 11 9 8

4.Aerobic work
Easy AB for 20 min

Rest day, total workouts of the week 10 hours, x 5
Deload week

Strength & conditioning
Metcon x 1
Aerobic work x 2 - 100 min
Upper body strength x 2
Squat - 1220 kg

Gymnastics
MU - 45
BMU -
BFLY - 20
BCTB - 35
HSW -

Recovery
Sleep, 8+ hrs/ week - 2
Avg. time to bed - 22:45
Avg. hours asleep - 7 h 55 min
Avg. 2700 kcal/day

75 min

1.Aerobic work
For 60 min: 2 min run/1 min walk
8.9 km, 6.46/4.13 min/km
HR 135/156

2.Accessory
Accumulate 30/side of 90-90 Hip rotations
- Rest as needed-
Accumulate 30+30 Quadruped thoracic rotations
- Rest as needed-
Accumulate 30+30 Bird dogs

3x
5 Lower Range Bent Over Rows (single DB) 25kg
5 Upper Range Bent Over Rows
5 Full Range Bent Over Rows
12 DB biceps
16 DB cossack squats

3 rounds
10 cal bike or row
10 push ups
10 wallballs

Clean and jerk technique complex
3 rounds
1 clean pull
1 hang squat clean
1 push jerk
1 split jerk

Into...
Squat Clean and Jerk
EMOM x 10
1 rep

• Trying to find a 1RM but focusing on proper form and technique.

0:00-15:00
AMRAP relay (teams of 3)
7 t2b
5 kb swing 32/20kg
3 d-ball clean burpee box over
1 rope climb

15:00-25:00
3 RM hang squat clean

25:00 —>
21-15-9
Thruster 30/20kg
Burpee over bar

Ei ohjattuja tunteja!

For time
21 power cleans 135/95
42 push ups
100 dubs or 200 singles
15 power cleans
30 push ups
100 dubs or 200 singles
9 power cleans
18 push ups
100 dubs or 200 singles

Warm up (10)
200m run
10 squats
10 jax
10 push ups
10 heels to rear
10 knuckle draggers
10 mountain climbers
10 over under
10 pik n grass
10 arm circles
:30 sec pigeon per

WRK(20)
On the 4:00 x5
10 leg raise/toe to pole/toe to ring
20 plyo jumps or step ups
20 sit ups
40 jump rope/heavy rope/double unders

Finisher
50 round the world abs
1:00 hamstring stretch