6 sets, 2 reps , as heavy as form allows.
3 min rest between sets.

3 rounds for time of

• 800-m run
• 21 toes-to-bars
• 12 deadlifts

♀ 185 lb. ♂ 275 lb.

Bench Press

FT:
4 SB cleans 150 lbs
2 parallet HSPU
4 SB cleans
4 parallet HSPU
4 SB cleans
6 parallet HSPU
4 SB cleans
8 parallet HSPU
4 SB cleans
10 parallet HSPU

Back squat 3x3

Use an empty barbell:
-3x 5 hang snatch pull
-3x 5 high hang squat snatch
-3x 5 snatch balance
-3x 5 sots press

*rest 1min between each set.

Rest day, total workouts of the week 16 hours, x 8
Week 2/3

Strength & conditioning
Metcon x 2
Aerobic work x 3 - 165 min
Upper body strength x 4
Squat - 2390 kg

Gymnastics
MU - 70
BMU -
BFLY - 90
BCTB - 95
HSW -

Recovery
Sleep, 8+ hrs/week - 2
Avg. time to bed - 23:00
Avg. hours asleep - 7 h 35 min
Avg. 2950 kcal/day

Increasing weight, 5 reps
E2MOM

5 x 1
Macho man (3 x power clean + 3 x front squat + 3 x jerk)

Ascending weights

Snatch pull max 1rm