Morning: 45 min
WU for 10 min

1.Weightlifting
Warm up
A. Suggested snatch W/U
Main set
A. Hang power snatch (above knee) + snatch – 15 x (1+1) @ 65%+ 1RM snatch, EMOM (go every minute). Start @ 65%, move up on weight every 3 minutes if moving well on all lifts, otherwise stay with the same weight.
32,5 35 37.5 40 40

Evening: 120 min
WU for 10 min
Skill: BMU practice for 25 min
Progressions

B. Clean and jerk – build to a heavy single (1+1) for the day
25 35 45 52,5 57,5 62,5 (65)

2.Strength
Perform A, B and C together, rotating through for 2 waves (1 set each of A1 – B1 – C1 – A2 – B2 – C3 – A3 – B3 – C3 THEN a 2nd set each of A1 – B1 – C1 – A2 – B2 – C3 – A3 – B3 – C3). All movements as heavy as form allows (AHAFA), tempo free.
A. Back squat
A1. 2 x 8, rest 1 minute before B1
A2. 2 x 6, rest 1 minute before B2
A3. 2 x 4, rest 1 minute before B3
Note. Choose a load that allows you to do 2 more reps than the set requires (eg. 10, 8, 6 reps).

B. Strict (weighted) chest to bar pull up
B1. 2 x 4, rest 1 minute before C1 2x4x7 kg
B2. 2 x 3, rest 1 minute before C2 3x7 3x10 kg
B3. 2 x 2, rest 1 minute before C3 2x2x10 kg

C. Strict (weighted) dip
C1. 2 x 4, rest 2 minutes before A2 2x4x5 kg
C2. 2 x 3, rest 2 minutes before A3 3x5 3x7 kg
C3. 2 x 2, rest 2 minutes before A1 2x7 2x10 kg

Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow

5 rounds
(Time starts and ends to pull up bar)
10 strict pull up
20 push up
10 strict t2b
1 Harju stairs by straight-foot jumps

For time

120 min
WU for 15 min
Skill: BMU practice for 25 min
Progressions

1.SPP (Skill)
A1. Power snatch @ 40-50%1RM – 1 x max repetitions in 30 seconds, rest as needed before A2 > 10x20 kg
A2. Rope climb – 1 x max repetitions in 40 seconds, rest as needed before A3 > 3
A3. (strict/kipping/deficit) Handstand push up – 1 x max repetitions in 25 seconds > kipping, 10 kg plates & abmat, 7 reps
Goal for part B. Move as fast as possible without sacrificing your movement quality.

B. 15 minute EMOM, rotating minutes
(1) – Power snatch @ 40-50%1RM > 5 x 20 kg
(2) – Rope climb > 2
(3) – (strict/kipping/deficit) Handstand push up > kipping, 10 kg plates & abmat, x 4 reps
Reps. 50% of your max reps in Part A. For example (A1 – 12, A2 – 2, A3 – 14) = (6 Power snatch / 1 rope climb / 7 HSPU , rotating minutes)

2.Conditioning
A. Intervals – 22 x 80 seconds (about 30 minutes total): 60 sec on (alternate intervals, hard / moderate pace) : 20 sec recovery (walk)
Alternate between A1 and A2 between each interval (1 interval = 60 sec on : 20 sec walk = 80 seconds)

A1. AMRAP (continue next AMRAP from where you finished)
5 deadlifts @ 125/85kg (275/185lbs) > 60 kg
10 toes to bars > 10 pull up
15 wall balls @ 9/6g (20/14lbs) > 15 cal row

A2. AMRAP (continue next AMRAP from where you finished)
10/6 cal assault bike
10 burpee box jumps @ 24/20″
Results:
A1: 6 rounds
A2: 5 + 2 rounds + reps

3.Cool down
A. 5 minutes on AB/row or similar, HR < 140

Clean singels (start @60% and go up to 90%)
Every :30sec for 5 reps
Every :45sec for 5 reps
Every :60sec for 5 reps

Eilinen/Lepo

135 min
WU for 15 min

1.Weightlifting
Warm up
A. Suggested snatch W/U
Main set
A. Snatch (singles), build load up progressively, start @ 60% build up to 90% > not done

B1. CFG Games Regionals 2016 #1, Snatch pyramid
For time:
10 squat snatches (185/135 lb.), by 2:00 > 27.5 / 25
8 squat snatches (205/145 lb.), by 4:00 > 32.5 / 27.5
6 squat snatches (225/155 lb.), by 6:00 > 37.5 / 32.5
4 squat snatches (245/165 lb.), by 8:00 > 42.5 / 37.5
2 squat snatches (265/175 lb.), by 11:00 > 47.5 / 42.5

REST 10 MINUTES, THEN

B2. Repeat the ladder, starting @ 20/10lbs lighter than on B1, BEAT your B1 time!
Results: 10.50, 8.58

2.Strength
A. Front squat > not done
Skill: MU practice for 60 min
Progressions
Muscle up x 13 reps :)

3.Cool down
A. Easy row or assault bike for 10 minutes, HR < 140

Aerobic work for 45 min
1 min walk/2 min run
6.59/5.34 min/km
6.75 km 47.00
134/157

16x2min AMRAP
(90sec Hard/30sec Recovery)

7 HSPU
7 Thrusters 60/40kg
7 K2E
7 Deadlifts 110/75kg
7 Bar Facing Burpees
7 KB Swings 32/24kg
7 Pullups
7 Power Cleans & Jerk 60/40kg

120 min
WU for 15 min
Skill: MU practice for 20 min
Progressions
Muscle up x 6 reps

1.Strength
All movements as heavy as form allows (AHAFA), tempo free
A. Alternate A1 and A2
A1. Deadlift
1 x 10, rest 2 minutes before A2 / 77,5
1 x 8, rest 2 minutes before A2 / 82,5
1 x 6, rest 2 minutes before A2 / 87,5
A2. Push press – 3 x 2, rest 2 minutes before A1

B. Alternate B1 and B2
B1. Front rack walking lunge > not done
B2. Push press – 3 x 5, rest 2 minutes before B1

2.SPP (Conditioning)
A. 8 rounds for time
4 squat snatches @ 80/57.5kg (175/125lbs) > 35 kg
8 lateral burpees over the bar
16/12 cal assault bike
You must come to the bar fully focused each time, make every lift.
Time cap. 24 minutes
Result: 23.36
178/187

3.Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow