Rest day, total workouts of the week 9 hours, x 5
Deload week

Strength & conditioning
Metcon x 1
Aerobic work x 2 - 70 min
Upper body strength x 2
Squat - 900 kg

Gymnastics
MU - 50
BMU - 10
BFLY - 40
BCTB - 30
HSW -

Recovery
Sleep, 8+ hrs/week - 5
Avg. time to bed - 23:20
Avg. hours asleep - 8 h 00 min
Avg. cals/day - n. 2700

AM: 30 min
90 s. run/60 s. walk
4.4 km, 6.59 min/km
HR 126/158

PM: 130 min
Warm up for 20 min
1.MU
- Drills
- MU 25x1

2.Gymnastics
E2MOM8:
1 Rope climb
7 Deficit kipping HSPU
- Deficit (10 kg plates) 7 + 4 reps
- No deficit 6 + 6 reps

3.Strict pulling & pushing
A. 3RM strict weighted ring pull up (shoulders touches rings every rep)

Rest 5 minutes

B. 3 rounds of:
3 Strict ring pull ups -30% weight
10 Double DB push press - 13.5 kg 13.5 kg 15 kg

4.Cool down mobility

Every 50 sec x 10
10 wallball
Time remaining d-ball carry (40 kg)*
* goal 80 m

Post result in carried metres.

1A- 0-10 mins snatch drills , focusing on set up , positional strength and speed under the bar.

1B- 15-35 mins (3 mins on 1 min off)
1- amrap of- 20 DUs + 8 burpees
2- ME cal ski
3- ME cal row
4- 800m run* can scale distance(3 min window to achieve distance)
5- ME snatch@60/40

1C- 36-40 mins
Core or mobility

1B will be your score we are looking for you to hold that 80-90% pace , think 800m running pace not 200m if it makes more sense to you working out your pacing

Power snatch (under knee) + snatch +ohs

Snatch,

3 x 1, fiiliksen mukaan

A: Back squat 5-5-5+
B: Bench press 4set
C: OH triceps extensions 3set

• Butterfly/ kipping pull up
• Pistol squat progression

3 rounds
12 assault bike cals
24 GHD situps

For Time:
15 Kipping Paralette Handstand Push-ups (14"/8')
25/20 Calorie Assault Bike
100' Sandbag Carry (150/100)

Kilos:68/45.5