Amrap 8
20 double
Ladder + 3 dumbell 22 kg
3' test
Amrap 3
Ladder + 3 burpees e front squat 50 kg

Rest day, total workouts of the week 12 hours, x 6
Week 3/3

Strength & conditioning
Metcon - 3
Aerobic work - 1, 105 min
Upper body strength - 2

Gymnastics
MU -
BMU - 20
BFLY - 130
KCTB - 130
HSW -

Recovery
Sleep, 8+ hrs/week - 2
Avg. time to bed - 23.05
Avg. hours asleep - 7 h 35 min
Avg. cals/day - 2820
Capacity - 108

A,
For time:
10 Power Cleans @84/61kg
20 Ring Push-ups
40 Double Unders
8 Power Cleans
16 Ring Push-ups
32 Double Unders
6 Power Cleans
12 Ring Push-ups
24 Double Unders
4 Power Cleans
8 Ring Push-ups
16 Double Unders
2 Power Cleans
4 Ring Push-ups
8 Double Unders

Goal: sub 9 min

B,
Endurance
For distance:
Sled Drag, 30 mins

Weight = 30/20kg

EMOM × 21' OF:
1' 12/8 CAL BIKE OR 18/12 CAL ROW
2' 10/8 HSPU
3' 100MT RUN

Weighted chin-ups 6x4

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

GRT(20)
On the 2:00 x10
100m run + 5 burpees
record slowest time

Finisher
50 double crunch
1:00 butterfly stretch

2rounds
3x30sec all out rest 3min
15min rest between rounds

Voima
E3MOM, 4 rounds
2KB thruster x6

WOD
4 rounds for time
8 lunge
8 worm push up
8 cal ergo

30min amrap
12 Kb Thrusters
9 FLR Burpees
30 sec isometric hold
Plank, Wall squat, hand stand hold
Alternate isometric exercise each round

A: Skill Primer
Dip Muscle Snatch, Hang Muscle Snatch & Snatch Balance
(5-8 sets x 2+2+2)

B: 2 Position Pause Snatch Deadlift & Low Hang Snatch w/Slow Eccentric
(8 sets x 1+2 / 60%-70%)

*0:03 pause off the floor & below knees
**0:05 from hips to mid-shin