Quad Blast: 1-3 round
25 x ilmakyykky
24 x askelkyykky
24 x hyppyaskelkyykky
15 x kyykkyhyppy

Snatch pull+power snatch

3 RM chin up

Rest day, total workouts of the week 9 hours, x 4
Deload week

Strength & conditioning
Metcon x 2
Aerobic work -
Upper body strength -
Squat - 2450 kg

Gymnastics
MU - 55
BMU -
BFLY - 120
BCTB - 85
HSW -

Recovery
Sleep, 8+ hrs/week - 2
Avg. time to bed - 23:25
Avg. hours asleep - 7 h 30 min
Avg. cals/day -

At Helsinki

Power Snatch

1 x 60%, 1 x 70%, 1 x 75%, 1 x 80%, 1 x 60%

Power Clean & Jerk

1+1x60%, 1+1x70%, 1+1x75%, 1+1x80%, 1+1x60%

Bench press 5x5

EMOM 15'
11 Toes-to-Bars
20/15 cal Row
16 USA Swings @24/16kg

140 min
Warm up for 20 min

1.MU
- Drills
- MU 6x1
- MU 7x2

2.Conditioning
FT:
Buy in: 24 cal ski erg
Then: 27 - 21 - 15 - 9
BJO
KBS 24 kg > 20 kg
Time: 8.24

3.Strength
A. Weighted chin up
4x3
New set every 2 minutes
- 10 10 12 14 kg

B. AMRAP4
4 Strict chest to ring pull ups
4 Strict HSPU > knees on 24" box
Reps: 3 rounds + 4 CTR

Rest 4

C. AMRAP4
8 Ring row
8 Push up
Reps: 5 rounds

4.Cool down
5 min easy AB

3-6-9-12-15: Unbroken Deadlifts @60%
After each set, 30% Strict HSPU