1. Front Squat

• 8x3@70%

2. Snatch

• 60% 3
• 65% 3
• 70% 3
• 75% 3×3

3. Conditioning

AMRAP 5 Mins

• 3 Squat Snatch (60kg)
• 3 Muscle up

Rest 5 Mins

AMRAP 5 Mins

• 5 Thrusters (60kg)
• 5 Pull Ups

Rest 5 Mins

AMRAP 5 Mins

• 7 Power Cleans (60kg)
• 7 Burpees

Rest 5 Mins

AMRAP 5 Mins

• 9 Deadlift (100kg)
• 9 Push Ups

Technique drills:
-front squat
-push press
-push jerk

50 T2B
40 DB snatch alt 20kg
30 C2B
20 HSPU
10 Clean 80kg

Rest day, total workouts of the week 10 hours, x 6

Strength & conditioning
Metcon x 2
Aer x 2 - 90 min
BB -
Squat 1655 kg

Gymnastics
MU - 20
BMU - 20
BFLY - 145
BCTB - 25
HSW - 55 m

Recovery
Sleep 6/7
Avg. 22:30
Avg. 8 h 15 min
EA 39 kcal/FFM

Three reps of five sets

20 crunches
20 fingers to toes lat
20sit ups
20 russian twist
20 leg lift
30sec. plank
30sec plank left
30sec. plank right
20rep plank elbows and straight
20rep. hands to shoulders

Shoulder press 5x5 reps, then max reps @ 90%

3 giant sets

20 m single arm OH lunge@moderate (change after 10m)
12-16 strict TTB

Rest 2 min btw sets

3 rounds:

5 double kb clean & jerk @32kg
100 Meter Double Kettlebell Farmers Carry

CNJ 5x1
Clean pull 4x2
Front squat 5x4