GHD situp (choose 5-20/round)
Power Clean (3-7reps, unbroken, choose loading)
Rope Climb (legs/legless, 1-3 reps)

Fast pace, rpe 4+

Rest day, total workouts of the week 10 hours, x 6
Week 1/3

Conditioning
Metcon x 2
Aerobic work x 3, 170 min

Gymnastics
MU -
BMU - 25
BFLY - 120
KCTB - 110
HSW -

Recovery
Avg. time to bed - 23.10
Avg. cals/day - 2700
Bodyweight 63.3 kg
Capacity - 104

170 min

1.WL
A. Every 3 minutes x 4
3 x 1 Power clean into 1 Push jerk
x 70-75 %/ 2 reps in the tank
- 47.5 50 52.5 52.5

B. EMOM7
1 Hang squat clean + 2 High box jumps

2.Metcon
A. 5 RFT:
15 cal run
12 CTB
5 squat clean @ 75 % + - 55 kg
Rest 90 s. between rounds

Times: 3.42, 3.38, 3.39, 3.39, 3.38

B. AMRAP20:
15 cal echo bike
10 Double DB hang snatch 2 x 12.5 kg
10 pull up
15 cal echo bike
20 Double DB hang clean & jerk 2 x 12.5 kg
10 pull up

Reps: 2 rnds + 30 reps

3.Strength accessory
A. 15 m sled push
- 2 x 80 kg
- 2 x 90 kg
- 10 x 100 kg

B. 3 rnds:
15 push ups
15 bicep curls
25 GHDSU

35 min walking

90 min
Aerobic work
15 min erg, row/bike/crosstrainer
Then:
10 pike leg raises
10+10 single leg pike leg raises
10 v-up
10 hollow rock
20 ankle touches
30 side heel touches

45 min
Aerobic work
60 s. run/60 s. walk
6.6. km

145 min

1.SHSPU
- Abmat + 10 kg plate - 6 reps
- Abmat + 5 kg plate - 3 x 5 reps

2.BMU
- 2
- 3
- 4 x 5
= 25

3.Metcon
A. 3 RFT:
20 cal row
16 pull up
20 cal row
6+6 KB snatch 16 kg

Time: 16.00

B. "Headspace"
4 RFT:
23 cal AB
20 wall ball
17 DB snatch 15 kg
*EMOM 3 BBJO

Time: 27.39

Pause back squat 4x4 3s hold/ 2min rest
Go heavy!

2 rounds
40 wallballs
20 burpees
10 power cleans 135/95

Rest 3:00

2 rounds
100 dubs
25 TTB
10 front squats 135/95

Time cap 26:00

3:00 easy bike or row
20 air squats

Snatch grip barbell warm up

Squat snatch waves
(To be done as fast as possible with quality)
2 reps @ 65%
2 reps @ 70%
1 rep @ 75%
1 rep @ 80%
1 rep @ 85%
X 2
3:00 rest after 1st round