Laji 5

For time:

2 rounds:
24 deadlift @ 30 kg fatbar
8 pull up

2 rounds:
16 power clean @ 30 kg fatbar
8 ring push up

2 rounds:
8 STOH @ 30 kg fatbar
8 bar facing burpee

Result: 7.43, 10./76

Final placement 5./76., 453 points

Laji 4

For time:

5 x 50 sec intervals of:
5 T2B
8 m hammer hits

Result: 2.57, 2./76.

Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 70% of 1RM

5 rounds for reps

1 min. Max squat cleans 80%
2 min. Max HSPU
3 min. Break

Score is total amount of reps

Write weight in comments

Takakyykkynousut kolmosista ykkösiin.

EMOM10

Hang power clean + low hang power clean + clean

Laji 1

For time:
6 deadlift + 5 squat clean 35 kg
6 deadlift + 4 squat clean 40 kg
6 deadlift + 3 squat clean 45 kg
6 deadlift + 2 squat clean 50 kg
6 deadlift + 1 squat clean 55 kg

Result: 3.32, 19./76.

Front Squat
2-2-2-2-2
155-175-195- ran out of time

AMRAP 10 Minutes
5 Push-Press (135/95) 115#
10 Wallballs 20#
15 Sit-ups

5 rounds

• 24 Min E6MOM of:
Ogni 6:00 x 4 sets:
Double KB Death March 20 reps unbroken

One-Arm KB Row 10 reps unbroken/side
(Utilizza dei KB il cui peso ti permetta di completare le reps unbroken.)
Run @ 70-80% MHR in time remain

Rest day, total workouts of the week 12 hours, x 7
Week 1/3

Strength & conditioning
Metcon x 3
Aerobic work x 3 - 130 min
Upper body strength x
Squat - 1445 kg

Gymnastics
MU - 45
BMU - 20
BFLY - 125
BCTB - 45
HSW -

Recovery
Sleep, 8+ hrs/week - 4
Avg. time to bed - 22:45
Avg. hours asleep - 8 h 00 min
Avg. cals/day - 2930