Four sets of six double KB snatches. Mark weight of single KB.

For time

30 DB Thruster 2x 22,5kg/15kg
30 DB snatch 2x 22,5kg/15kg

Every starting minute 1 rope climb
After that
75cal Echobike

TC.20min

AM: 40 min
90 s. run/60 s. walk
5.9 km, 6.47 min/km
127/161

PM: 145 min
Warm up for 20 min

1.BCTB
- BFLY x 35
- BCTB x 30 (singles)

2.WL
A. Every 90 s. x 4
1 Snatch pull
1 Snatch below the knee
1 Snatch above the knee
1 OHS
x 73-77%
- 40 42.5 42.5 42.5 kg

B. Consistency work for snatch:
Every 30 s. x 10 (for 5 minutes)
2 TNG Snatch
x 60-65%
- 35 kg

3.Strength
A. 3 sets of:
8+8 Reverse back rack lunges
- 47.5 kg
New set every 3 minutes

B. 20-18-16-12-10 One leg deadlift
- 16-20 kg
* After each set do: 3+3 Windshield wiper abs

140 min
Warm up for 20 min

1.MU
- Drills
- MU 28x1

2.Gymnastics capacity
AMRAP12:
12 DB bench press 2x30/22.5kg > 13.5 kg
42 DU
12 Toes to bar
42 DU
Reps: 3 rounds + 6 BP

3.Strict pulling & pushing
9-7-5-3-1 Strict chin ups
- 5x5 kg, 3x10 kg, 1x15 kg
* After each set do:
8+8 One arm seated strict DB/KB press - 11.5 kg
20 s. L-sit hold

140 min
Warm up for 20 min

1.BMU
- 5 x 1 + 10 x 2
- x 25

2.Clean & Jerk complex
A. Clean
EMOM10:
1 Hang clean + 1 TNG clean
%
1-4 minutes: 65-70% - 45 kg
6-7 minutes: 70-75% - 50 kg
8-10 minutes: 75-80% - 55 kg

B. Jerk
Every 90 s x 4:
2 Push press + 2 Push jerk + 1 Split jerk
x 65-70% - 46 kg

3.Metcon
Chipper, for time:
50 cal AB
3 rounds of:
20 Chest to bar > 10
10 Double DB burpee box step overs 2x15kg
50 cal Ski erg
Time: 18.58

4.Core
- Not done

150 min
Warm up for 20 min

1.MU
- Drills
- MU 17 x 1

2.Strength
A. Back squat
6x3x85 %
- 75 kg
New set every 2 min

B. Supersets
- Not done

3.Metcon
For time:
4 Rope climb
15 Deadlift 70 kg
10 Double KB clean 24 kg > 16 kg
100 m KB front rack carry
10 Double KB front squats > 16 kg
15 Deadlift 70 kg
4 Rope climb
Time: 11.24

Rest day, total workouts of the week 10 hours, x 5
Week 2/3

Strength & conditioning
Metcon x 3
Aerobic work x 1 - 40 min
Upper body strength x 1
Squat - 1350 kg

Gymnastics
MU - 45
BMU - 30
BFLY - 35
BCTB - 30
HSW -

Recovery
Sleep, 8+ hrs/week - 1
Avg. time to bed - 22:50
Avg. hours asleep - 7 h 30 min
Avg. cals/day - 2680

EMOM 12:
Min. 1 | 2 rope climbs (15 ft.)
Min. 2 | Rest
– Start each rope climb from a seated
position on the floor.

Alternate between A&B

Amrap 4 Mins x 6 sets

A:
8 USA swing @24/16kg
8 Goblet squat
8 HR Push Up
8 box jump

2 mins REST

B:
16 air squat
16 shoulder taps in pike on box
16 m Front rack carry LEFT@24/16kg
16 m Front Rack carry RIGHT

Three sets of ten dumbbell lateral side raises. Keep good form!