Rest day, total workouts of the week 11 hours, x 7
Week 1/3

Strength & conditioning
Metcon x 2
Aerobic work x 3 - 155 min
Upper body strength x 1
Squat - 1505 kg

Gymnastics
MU - 35
BMU - 15
BFLY - 55
BCTB - 50
HSW -

Recovery
Sleep, 8+ hrs/week - 3
Avg. time to bed - 22:50
Avg. hours asleep - 7 h 40 min
Avg. cals/day - 2760

80 min
Easy bike

2 rep max push press

inside 15 mins
Practise Technique, Climb to moderate/heavy sets of 3 pc + 3 pj
goal is to get about 6-8 sets of 3+3 reps

Warm up(10)
2rds
20 mountain climbers
10 plyo
20 heels to rear
10 single leg deadlift

WRK(16)
WRK :20 REST :20 x8 rounds
curls
bent over row
wall sit
jing jang

Finisher
50 side bends
1:00 stretch of choice

Warm up(10)
2rds
20 mountain climbers
10 plyo
20 heels to rear
10 single leg deadlift

WRK/RCVR(30)
walk, run, bike, row, skip, yard work....move for about 30 mins today.

Finisher
:30 side plank pwr side
1:00 butterfly stretch

"Dead Sea"
AMRAP 2:
15/12 Calorie Row
9 Deadlifts (245/165)
Max Burpees to Rings (12" Above Reach)

*Rest 1 Minute Between Intervals
*Go Until 75 Burpees to Ring Are Completed

Kilos: 111/75

5 rft

10 bbjo 24’
15 t2b
10-8-6-4-2 squat cleans 100kg

AMRAP 10:
4 Rounds:
30 Air Squats
200 Meter Run

In Time Remaining:
Max Power Snatches (115/85)

Kilos – (52/38)

A.
60s. Row / Bike

2 rds:
9 Air squat
7 Ring row
5 Push up

60s. Row / Bike

2 rds:
6 DB Power clean
6 DB Front squat
6 Burpee

Mobility...
- Lunge complex
- Thoracic
- Shoulders

2 rds:
4-6 Snatch Pull
4-6 Muscle snatch
4-6 Snatch balance