• 1min.: Row/Bike

• 2 rds:
  10 KB swing
  10 Qoblet squat
  10 Ab twist

• 45s. Row/Bike

• 2 rds:
  5 Deadlift
  5 Hang Muscle clean
  5 Front squat

• 30s. Row/Bike

• Mobility...

• Work on: Deadlift

DB Forearm Plank Rotation: 4 x 8 each. Rest 60s.
+
- Foam Roll - Lats x 60s each (6-12 inches rolling proximal to distal)
- Biphasic Lat Stretch x 60s each
- Parasympathetic Breathing x 15 breaths - 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold at bottom

3 clean
3 front squat
3 push press

Warm up (10)
200m run
10 squats
10 jax
10 push ups
10 heels to rear
10 knuckle draggers
10 mountain climbers
10 over under
10 pik n grass
10 arm circles
:30 sec pigeon per

WRK(22)
WRK 9:00 REST 4:00 WRK 9:00
8 burpees
8 kb swings
200m run

Finisher
50 tucks
1:00 quad stretch

3 snatch
3 over head squat

4x5 @ 55 kg

Rest day, total workouts of the week 14 hours, x 6
Week 2/3

Strength & conditioning
Metcon x 2
Aerobic work x 2 - 95 min
Upper body strength x 2
Squat - 1400 kg

Gymnastics
MU - 70
BMU - 20
BFLY - 75
BCTB - 80
HSW -

Recovery
Sleep, 8+ hrs/ week - 1
Avg. time to bed - 22:50
Avg. hours asleep - 7 h 25 min
Avg. 2930 kcal/day

Alternating back and front squats emom 90 sec. Semi heavy.

A: Hang snatch 10x3
B: strict chin ups 3xMax
C: 8 rounds 20on/60off row for cal

Take The Day Off.