Build up to a heavy set of power clean + squat clean of the day.
- 2 x same weight
- Heavy, but fast!
- Use 15-20 minutes.

Jerk from rack, 5 sets of 5 - moderate to heavy weight.
- Rest 2:00 minutes between sets.

3-4 Rounds of:
5+5 1-arm sotts press / arnold press
5+5 Windmills, 10s stop at bottom
5+5 OH Weighted split squat*

*Splitti squatissa ota saksauksen catch asento ja tee siitä kyykky alas siten, että takajalan polvi osuu maahan ja ojennu ylös. Pyri puskemaan etujalalla vastaan, ettei polvi valuisi liiaksi nilkan yli.

Rest day, total workouts of the week 13 hours, x 7
Week 3/3

Strength & conditioning
Metcon x 2
Aerobic work x 2 - 65 min
Upper body strength x 1
Squat - 1200 kg

Gymnastics
MU - 80
BMU -
BFLY - 55
BCTB - 70
HSW -

Recovery
Sleep, 8+ hrs/ week - 2
Avg. time to bed - 22:55
Avg. hours asleep - 7 h 40 min
Avg. 2840 kcal/day

105 min
Warm up for 20 min

1.MU
- Drills
- MU 14x1 + 3x2
- MU x 20

2.WL
A. Power Snatch + Low hang snatch
- Build to 1+1 @ RPE 8

B. Snatch pull to hold
- 3x3 @ 90-100 % of max Snatch
- 57.5 kg

Rest day

50 min massage
50 min sup boarding

135 min
Warm up for 20 min

1.BCTB
- Bfly x 20
- BCTB x 35 (singles)

2.Push press + Push jerk + Split jerk
- 3x1+2+2 @ medium weight
- 45 kg

3.Back squat
3x3 @ RPE 7

4.Strength accessory
3 sets:
TE Strict Wide grip pull ups (RiR 2) - 10 9 8
15 DB Lateral raises - 10 lbs
20 Banded tricep extensions

110 min
Warm up for 20 min

1.MU
- Drills
- MU 5x1 + 10x2
- MU x 25

2.Aerobic work
30-40 min for Quality:
1000 m Bike
Then 3 rounds of:
5 KB Jefferson's curls
5+5 Quadruped Shoulder CARs
15+15 s. Side star plank
Then:
500 m Row
Reps: 2 rounds + 1000 m + 2 rnds + 5 JC

8 rounds of:
20s full throttle
40s easy

on an assault bike

40 minute ladder:
3 med ball cleans
3 push ups
150 m row or ski
6 med ball cleans
6 push ups
300 m row or ski
…

For time
21-18-15-12-9-6-3
Wallballs 20/14
TTB (sub hanging knee raises)

Rest day / mobility