70 min

1.Snatch
5 power snatch + 5 squat snatch
10 @ 55% - 30
Rest 1 to 2-minutes
10 @ 65% - 35
Rest 1 to 2-minutes
10 @ 70-75% - 40
Rest 1 to 2-minutes
10 @ 80-85% - 45 + 47.5

2.Back squat
- 3 x 5
- 67.5 72.5 77.5

3.Accessory
3 sets:
8 hamstring curls - 10
12 quad ext - 30

A: Back squat 3x7, amrap sista setet
B: Leg press 3set

65 min
2 min run/1 min walk
9.35 km
126/150
7.05 min/km

Mantenere 9' di handstand hold
Ogni volta che si perde la verticale 9 burpees

3 kierrosta:

• 5 burpee
• 10cal BikeErg
• 10 linkkuveitsi
• 10cal SkiErg
• 5 burpee
• 10cal BikeErg
• 1min lankkupito
• 10cal SkiErg
• 5 burpee
• 10cal BikeErg
• 1min sivulaukku oik. (side plank)
• 10cal SkiErg
• 5 burpee
• 10cal BikeErg
• 1min sivulankku vas.
• 10cal SkiErg
• 5 burpee
• 10cal BikeErg
• 20 selänojennus (2-3sek pito)
• 10cal SkiErg
• 5 burpee
• 10cal BikeErg
• 20 venäläinen vatsarutistus
• 10cal SkiErg
• 5 burpee
• 10cal BikeErg
• 20 istumaannousu
• 10cal SkiErg

For time with partner

150reps of wallball + burpee and pass.

EMOM x 6:

20 KB swings US @24kg
15 box jumps @24inch
10 cal Asshole bike
1 min rest

3 sets:
-3x push press + 3x push jerk
-rest 2min between

Rest day, total workouts of the week 11 hours, x 5

Metcon: ke, la
Aer: ma, ti - 70 min
Squat: -
BB: la

Gymnastics:
Pull up -
CTB -
TTB -
HSPU -

MU - 34
BMU - 8
BFLY - 75
BCTB - ti
HSW - 95 m.

Recovery:
Sleep 4/7
Avg. 22:10
Avg. 8 h 00 min
EA. 38 kcal/FFM

3 rounds
Bike or Row
0:45 sec easy pace
0:30 sec moderate pace
0:15 sec fast pace

Burgner warm up with PVC pipe
1.Down and up
2. Elbows high and outside
3. Muscle snatch
4. Snatch land
5. Power snatch + OH squat
* go through each movement a couple of time and explain form.

Snatch drills
3 rounds (with empty barbell)
1 muscle snatch
1 high hang snatch
1 above knee snatch
1 below knee snatch
1 power snatch from floor
1 OH squat

Strength and skill
Every 1:30 x 10
1 Power snatch + 1 OH squat
* increasing weight every 2-3 rounds