asap

1 back squat
1 burbee ower bar
2 back squat
2 burbee ower bar
3 back squat
3 burbee ower bar
4 back squat
4 burbee ower bar
5 back squat
5 burbee ower bar
6 back squat
6 burbee ower bar
7 back squat
7 burbee ower bar
8 back squat
8 burbee ower bar
9 back squat
9 burbee ower bar
10 back squat
10 burbee ower bar

Use rack

15 min emom
1-5 min 3 squat snatches
6-10min 2 squat snatces
11-15min 1 squat snatch

"Three Stooges" (Team Version)
Teams of 3:
100/70 Calorie Row
100 Box Jump Overs (24"/20")
100 Power Snatches (95/65)
10 Rope Climbs (15')
100 Power Snatches (75/55)
100 Box Jump Overs (24"/20")
100/70 Calorie Row

Kilos:
1st Barbell: 43/29
2nd Barbell: 34/25

6 rounds of:

12 Alternating Arm KB Snatch @24/16kg

12 Box Jump

12 Knee to Elbows

Warm up(10)
10 jing jangs
10 plyo
10 pvc good mornings
10 pass thru
10 halo
10 jax
10 rev lunge
10 active samson
1:00 min quad stretch

Workout(25)
5 giant sets
10 bench press
10 barbell curls
10 upright row
10 low ring dips
10 hollow rocks
rest as needed between rounds

Finisher
50 tucks
1:00 min chest opener

Rest day, total workouts of the week 13 h, x 7

Strength & Conditioning:
Metcon x 2
Aer x 2, 105 min
BB x 2
Squat 860 kg

Gymnatics:
MU - 60
BMU -
Bfly - 100
BCTB - 25
HSW - 32 m

Recovery:
Sleep 3/7
Avg. 7 h 40 min
Avg. 22:35
Avg. EA 39 kcal/FFM

Every 1:30 min

1 hang snatch pull +
1 hang snatch +
1 snatch pull +
1 snatch

Rest day at Espoo

150 min
Warm up + COS 20 min

1.MU
- Drills
- MU+A+H 2 x 1
- MU+CTR 2 x 1
- MU 8 x 2
- MU x 20

2.HSPU strength
A. 5 x 5: Assisted lift off + pike push up - 2 x 5

B. 4 x Tough: Box Pike HSPU
- Knees on box 20"
- 9 7 6 7

3.Power clean
A. Build to heavy Power clean single in 15 minutes

B. EMOM10:
1 Power clean @ 85-90% of Max - not done

4.Strength
A. 4 sets:
6 Pendlay rows - 45 50 50 50 kg
Max effort Push ups
- No def. 17
- 15 kg plates def. 14 13 13

5.Metcon
A. 00:00- 05:00
3 Rounds for Time:
10 Double KB hang cleans - 16 kg
10 Burpee box jumps
Time: 4.17

05:00- 10:00: Rest

B. 10:00 >
For Time:
10 Double KB Shoulder to overhead - 12 kg
300 m Row
15 KB STOH
300 m Row
20 KB STOH
300 m Row
Time: 6.24

Active recovery:
60 min swimming