AM: 45 min
90 s. run/60 s. walk
6.4 km, 7.04 min/km
HR 124/156

PM: 155 min
Warm up for 20 min

1.BCTB
- Bfly x 40
- BCTB x 30

2.WL
A. Power snatch
1x2x77-80%
1x2x82-84%
1x1x87-90%
1x1x92-95%
1x1x85%
1x3x70%
- New set every 2.5 minutes

B. Consistency work for snatch:
10-8-6-8-10
Hang power snatch x 60% of your power snatch 1 RM
- 28.5 kg

3.Strength
A. Back squat 5x3x84 % + 4-6 Jumping lunges after each set
- New set every 3 minutes
- 75 kg

B. 4 rounds of:
10 Double DB OHS or narrow grip OHS - 15 lbs
20+20 s. Side plank hold

4.Mobility

Rest day, total workouts of the week 14 hours, x 6
Week 1/3

Strength & conditioning
Metcon x 3
Aerobic work x 2 - 125 min
Upper body strength x 2
Squat - 2000 kg

Gymnastics
MU - 55
BMU - 25
BFLY - 165
BCTB - 45
HSW -

Recovery
Sleep, 8+ hrs/week - 5
Avg. time to bed - 22:35
Avg. hours asleep - 8 h 15 min
Avg. cals/day - n. 2830

Complete 9 rounds for time, consisting of

3 rounds of

• Bike 500 meters
• 15 shoulder presses at ½ body weight

Then, 3 rounds of

• Bike 500 meters
• 12 shoulder presses at ½ body weight

Then, 3 rounds of

• Bike 500 meters
• 9 shoulder presses at ½ body weight

Normal warm up

EMOM x 10 (5 rounds)
Even: 5 thrusters (increasing in weight)
Odd: 5 AKBS

Teams of 3
One person work
One person row for total team calorie
One person hold bar in front rack position

150 Thrusters (75/55)
150 Burpees
150 AKB Swings (53/35)

FOCUS CLASS
FOR TIME OF:
9-7-5
HANG POWER CLEAN 50/35 40/20
BURPEES
EVERY SET 80 DU OR 160 SU

2 ROUNDS FOR TIME OF:
20 PUSH UP
40 TOES TO BAR
20 HANG POWERCLEAN 40/30 - 30/20

For time:
30 ohs

Every 3min

AMRAP 15 (REPS)
12 Pistols, alternating
15 Thrusters 42,5kg/30kg
12 Bar over burpees
15 Thrusters 42,5kg/30kg
Rest 90 sec btw. rnds.

Handstand / Hanstand walk Practice 15 minutes.
Max. Time hansdstand / Max. Distance Handstand walk.