Tabata
- sit-ups
- hollow holds

1 Hang power clean + 2 front squats + 1 hang squat clean

Complete as many rounds as possible in 10 minutes of

10 clean and jerks
10 front squats

♀ 95 lb. ♂ 135 lb.

Total workouts of the week 9 hours, x 5
Deload week

Strength & conditioning
Metcon x 2
Aer x 2 - 145 min
BB x 1
Squat -

Gymnastics
MU - 25
BMU -
BFLY -
BCTB -
HSW -

Recovery
Sleep 6/7
Avg. 23:00
Avg. 8 h 20 min
EA -

A: SA Kb press 2x8+1x10@20kg Kb
B1: Elbow push ups 2x6
B2: SA Kb rows 2x25@ 20kg Kb
C1: Wide push ups 2x20
C2: Side plank Powell raise 2x15@4kg

150 min
Warm up for 15 min

1.Barbell
Every minute on the minute for 15 minutes:
0-5: 3 Hang power cleans
5-10: 2 Hang power cleans
10-15: 1 Hang power clean

2.Metcon
Every 3 minutes for 5 rounds each:
A. 50 DU + 10 squat clean @ 50 kg
Times: 2.20, 2.15, 2.17, 2.27, 2.48

B. 2 Rope climbs + 10 BBJO
Times: 1.17, 1.19, 1.18, 1.21, 1.34
HR 168/180

3.Core
5 sets:
Max reps leg raises on stall bars
- 10 9 8 8 8

4.Accessory
A. 3 sets:
10 sa. DB row - 30 30 30 lbs
6-10 bicep curls - 25 20 20 lbs

B. 3 sets:
10 scap pull ups
10 scap push ups
10 each LYTP

C. COS recovery

Warm up(10)
10 jax
10 dive bombers
10 plyo jumps
10 plank taps
100m run
10 pass thru
10 halo
10 goodmorning
10 pvc press
:30 pigeon per

Workout(16)
:20 on :20 shuttle runs :20 rest
curl to press
plate hopovers
alt push up
tuck jumps

Finisher
50 leg raises
1:00 min bf stretch

4 rnds, 20s. each, 10s. rest b/w
negative handstand (to deficit if possible) come off the wall b/w reps
Banded dead bug
Banded step back lunge L
Banded step back lunge R

---

2 rounds 5 reps each
- OHS
- Snatch drop
- Press to OHS
- Snatch pull under
- Snatch Pull
- high hang snatch
- Snatch

---

Snatch Seg. pull
2 s. @ start, top of the knee, hip
4 s. down

5x3 @77.5% of snatch

10 kierrosta vuorotellen parin kanssa

-joku oma taito (esim bar MU kumpparilla tai koittaa saada 2 bar MU )

-2-3 rope climb

10 min EMOM

-parinton minuutti 10-20sek dippipito
-parillinen minuutti 20 sec L-sit roikkuen

6 rounds:

40 m heavy sled push

Rest 1 min between rounds

R5JC