4 rounds (12min total) 3-2-1 x 4

Death By HS Walk

Minute 1 : 3 m
Minute 2 : 6 m
Minute 3 : 9 m
Minute 4 : 12 m
....

Add 3m each minute until failure

AMRAP 20’

400m Run
20 DB Power Clean (2x15Kg)

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

Bench Press

AMRAP 32” :
- 20 burpees
- 20 power clean à 30kg (Rx a 35 )
- 20 sit-ups
- 54 Air Squats

Emom 30 min (6 rounds)

1. 8-16 x lunges
2. 8-12 Single arm row x 2
3. 8-16 hip thrust
4. 8-20 push ups
5. 20-40 sit ups (or other core variation)

Change rhythm in last 1-2 rounds (pause/hold, negative, pump...)

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

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

Ascending weights