125 min
Warm up for 20 min

1.MU
- Drills
- MU 25 x 1

2.WL
A. Lifting tecnique primer: Jerk dip + Split jerk
- 3x3+1 @ light weight
- 25 30 35 kg

B. Jerk from Blocks
- Heavy single
- 40 45 50 55 kg

C. 3x1 @ 90% of max
- 1x55 kg

D. Clean pull + Floating clean pull
4x1+2 @ 65 kg

5 rounds for time of

• 400-m run
• 15 ring rows

Share your at-home modifications and times in comments.

shoulder + thoracic mobility

plank hold TABATA

4rnds for quality
5/5 one arm DB diagonal deadlift
5/5 DB armbar
3/3 windmill

superset, 3x
5/5 bear pos. birddog
8/8 KB teapot

3x
10 ST2B
10 seated good mornings 60kg
20 supermans

Front squat 5-4-3-3/ rest as needed
Go heavy!

Eilinen/lepo

5 Rounds of:
15 Hang Squat Clean & Jerk with DB
9 Pull ups
6 Pushups

10 min. Row
15 min. Bike
5 min. Ski

Rullailu etu- taka-ja sivureidet + pakarat

Jooga 45 min Tri-dosha sarja

Venyttelyä

Rest day, total workouts of the week 14 hours, x 6
Week 2/3

Strength & conditioning
Metcon x 2
Aerobic work x 2 - 95 min
Upper body strength x 2
Squat - 1400 kg

Gymnastics
MU - 70
BMU - 20
BFLY - 75
BCTB - 80
HSW -

Recovery
Sleep, 8+ hrs/ week - 1
Avg. time to bed - 22:50
Avg. hours asleep - 7 h 25 min
Avg. 2930 kcal/day

A) 12 min AMRAP

10 ring rows
10 pushups
20 air squats
15 cal row

--- rest 5 min between A and B ---

B) 12 min AMRAP

15 SDLHP
10 burpees over KB
15 v-ups