AM: 120 min
Hard routine
Warm up for 10 min

1.Snatch doubles up to 85 %

2.Slow snatch pull
- 4 x 3 @ 105 % of 1)
- 53 kg

3.Conditioning
A. For 32 min, 1 min on : 1 min off (4 rounds)
1) Bike - 16 17 18 19 cal
2) Cindy - 4 rounds + 15 reps
3) Ski - 13 14 15 15 cal
4) 10 DB power clean + max burpee over DB - 30 lbs + 9 10 10 11 reps

4.Accessory
A. 60 band pull apart
B. 50 bicep curl with band
C. 40 tricep ext. with band
D. 30 leg raises on stall bars

PM: 75 min
Warm up for 10 min
1.4 sets:
8 pull ups
8 bar dips

2.3 sets:
15 seated DB press - 8 7 6 kg
15 DB lat. raises - 3 3 3 kg

3.3 sets:
12 low cable pulley - 40 40 45 kg
8 incline DB press - 6 7 7 kg

4.3 sets:
10 bicep curl & press - 7 7 7 kg
8 sa. DB row - 16 16 16 kg

5.3 sets:
15 bicep curls - 12.5 kg
10 pike leg raises
20 hollow rock
40 side heel touches

AM: 30 min
1 min walk/2 min run

PM: 130 min
Warm up 15 min

1.Bfly
- 25 reps

2.HSW
- 20 m.

3.Ring muscle up practice
High amplitude ring swings
- Accumulate 60 swings in sets of 6-8
Muscle up
- 13 x 1
Parallel blocks alternating bottom of dip swings and support swings
- 10x 3+3+3+3 - not done
Front swing pull back with transition
- Accumulate 15-30 reps of: 3 pulls + 1 transition
False grip top of pull up L-swings with transition
- Accumulate 15-30 in sets of 3-5

4.Squat clean
Heavy triple for the day

JH 60 min

150 min
Warm up 20 min

1.HSW
- 20 m

2.Bfly
- 40 reps

3.CTB
- Kip CTB 2 x 4
- Bfly CTB 6 x 1

4.BMU
- 5 reps

5.Hang squat clean from mid thigh + Jerk
Build to heavy 3+1 for the day

6.Barbell cycling
Every minute on the minute for 10 minutes:
3 Power cleans (Touch n go) @ 85-90% of 2)
- 5x47.5 1x50 4x52.5

7.Accessory
A. 2 sets:
10 Jeffersons curls
10 Reverse snow angels

B. 3 sets:
10 side lat. raise 10 lbs
12 bicep curls 15 kg
20 pike leg lifts

AM: 55 min
Warm up 25 min
1.Running intervals
1200m @ 300 s. - 300
- Walk rest 400 m
1000m @ 245 s. -246
- Walk rest 400 m
800m @ 185 s. - 190
- Walk rest 400 m
400m @ 88 s. pace - 86
Cool down 10 min

PM: 150 min
Warm up 20 min
- 35 bfly

1.Ring Muscle up practice
False grip low amplitude ring swings
- Accumulate 80 reps
Muscle up
- 6 reps
Bottom of ring dip swings
- Accumulate 70 reps in sets of 7-10
Ring support swings
- Accumulate 60 reps in sets of 8-10
Front swing pull back
- Accumulate 50 reps in sets of 6-10
High amp ring swings with hollow pull to chest
- Accumulate 40 reps >> 14 reps

2.Shoulder press
A. 3 RM
- Max 2 sets

B. 5x1 @ 3 RM weight
- Rest as needed-

3.Core strength
A. 4 sets:
- Strict leg raises on stall bars x Tough (RiR 1-2) - 8 8 7 7
- 10 push ups
- Rest as needed

140 min
Warm up 15 min

1.MU
- Drills
- MU + arch 16 x 1

2.HSPU Strength work
A. 4 sets:
Max effort Bottom of HSPU hold
- Feet on box - 6 5 5 5 s.
- Rest 2 min between efforts, then

B. 3 rounds:
15 s Max effort Box pike HSPU
45 s Shoulder presses w/ stick
1) Feet on box - 4 4 3
2) Knees on box - 8 7 6
- Rest 3 min and repeat 3 rounds. Total of 6 rounds

3.Front squat
4x6 + @ 62 kg
- Rest as needed-
- 6 6 6 8

4.4 sets
Single leg Reverse hyper 10+10
Seated knee extensions x 15
Pallof press 10+10

20-30-40-50-40-30-20 dups unbroken
4-6–8-10-8-6-4. GHDs, Strict Pull UPS, Dips

• 18 Min AMRAP of:
Toes to Bar 18 reps
BB Deadlifts (70/45Kg) 18 reps
Row 18/15 Kcal

3 x 30 sek rengassoutupito

Odd min
*9 Thruster

Even min
*3-5 Chest to bar