Work up to 5x5 Split Jerk as heavy load as possible

Shoulder press 5x5 reps, then max reps @ 90%

8x 400 watt row
2 min rest

Find your days Max Broad Jump.

7 x 3
Squat cleans from the box above the knee @ 69%

A: BB gymnastics 20min clean complex @light weight
B: 3x5 High bar back squat @light weight
C: 6x1min on/3min off Amrap burpees

3 rounds for time of

• 800-m run
• 30 pull-ups

Total workouts of the week 10 hours, x 6
Deload week

Strength & conditioning
Metcon x 2
Aer x 2 - 105 min
BB x 2
Squat - 1025 kg

Gymnastics
MU - 35
BMU -
BFLY - 50
BCTB - 60
HSW -65

Recovery
Sleep 5/7
Avg. 22:35
Avg. 8 h 00 min
EA 40 kcal/FFM

10min amrap
7 Burpee
15 Ring row
7 Burpee
15 Shoulder press
7 Burpee
15 Sit-up (plate on chest)

2 rounds:

30/25 cal row
25 wall balls
15 HSPU
2 min rest

30/25 cal row
25 wall balls
15 T2B
2 min rest

30/25 cal row
25 wall balls
15 pull ups
2 min rest