Ma: Clusters and strenght
(modified training from Lasse Rantala)

Emom 9: Find max of the day cluster
Then for time:
7 cluster 80%
5 cluster 85%
3 cluster 90%

3 rds, rest as needed between sets:
6-10 ring dips (scale with rubberband if needed)
6-10 barbell row
6-10 deadlifts

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Time 10min
45m run
Air squat x6-8
Push up x3-6

Rest 3min

Time 10min

Slam x8-12
V-up Alt leg x4-8
Superman x4-8

Rest day, total workouts of the week 12 hours, x 6
Week 1/3

Strength & conditioning
Metcon x 3
Aer x 1, 85 min
BB x 1
Squat - 2665 kg

Gymnastics
MU - 60
BMU - 15
BFLY - 60
BCTB - 55
HSW - 10

Recovery
Sleep 2/7
Avg. 22:45
Avg. 7 h 40 min
EA. 41 kcal/FFM

For time:

30-20-10
Pull-ups
Box over jumps 24/20"
GHD sit-ups

TC: 12min

A.
EMOM x6:
1.) Row / Bike
2.) 6-8 Push ups + 6-8 Ring rows
3.) 9-12 Air squats + Hollow rocks

Mobility:
- Throracic
- Shoulders
- Lats
- Couch stretch
- Pigeon

2 rds:
6 Snatch pull
6 Muscle snatch
6 Snatch balance

2 rds:
4-8 Pull up
4-8 Push jerk
Add weights...

Focus: 15 Minutes to achieve heaviest set of the following complex:

1 Full Snatch
2 OH Squats

(Goal is to squat with snatch. If you have to power snatch then perform 3 OH. Either way you will squat 3 times)

Metcon: For Time
22 OHS (L3, 135/95 – L2, 115/75, L1 95/65)
800M Run
22 Back Squats (Same wgt as OH)
400M Run
22 Air Squats
200M Run

Score = Heaviest Snatch set completed / Time

A.
3 SETS:
30 cal ski
15 DB bench press
10 strict pull-up
15 DB bench press
2 legless rope climb
*3min rest btw sets

B. 10min EMOM:
1. 10 Strict dip
2. 10 Strict chin-up

C. 3 SETS:
10+10 DB bicep curl
10 DB skullcrusher
15 Banded bicep curl
15 Banded tricep push-down
*1min rest btw sets

3 x 3 Hang Power clean

21-15-9
row cal
rower over burpee