AM: 70 min
Warm up for 15 min
1.Conditioning
A. Every 4 minutes for 40 minutes:
500 m Row
10 Kb swing (medium weight) - 20 kg
10 Burpee
- Kiihtyvä soututahti
Row times: 2.10, 2.09, 2.08, 2.07, 2.06, 2.05, 2.04, 2.07, 2.09, 2.09
Round times: 3.13, 3.13, 3.11, 3.12, 3.15, 3.16, 3.18, 3.28, 3.25, 3.25
HR 172/186
Cool down for 15 min

PM: 150 min
Warm up for 15 min + 17 m HSW
1.Gymnastics
A. MU practice for 60 min
- RS
- TWB
- HTR
- MU as. 1
- MU 9 x 1
- MU + HTR 6 x 1+1
- Total of 16 MU

2.Weightlifting
A. Clean pull + Hang clean from mid thigh + Jerk
- Heavy for the day

3.Strength
A. Front squat: Heavy single @ rpe 8
- 35 45 55 65 70

B. 4 sets:
- KB Single leg RDL 10+10 - 20 kg
- Single leg glute bridge 10+10

Squat clean

3min Shoulder to overhead

3min Rest

3min KBS 2p/1.5p

3min Rest

3min Slamballs 30/20

Score is total reps

Start the back squat from the bottom of the squat off of the rack (concentric load first) then lower back down to the rack.

60(5), 80(5), 100(3), 120(3), 130(3), 150(1), 160(1), 170(1), 180(x), 175(x)

Belted up at 150kg

1000m row (yupppp coach put it up wrong so we only did 1000... silly silly)
50 pistols (alt each leg)
30 hang cleans

100 Burpee Challenge Day 15 = 15 burpees

Buy in 5 DL
3 rounds:
5 HSPU
10 Lunges (5/5)
Cash out 5 DL

RX DL90/60 Lunges 60/40

Squat Challenge 150

Then,

3min Shoulder to overhead

3min Rest

3min KBS 2p/1.5p

3min Rest

3min Slamballs 30/20

Score is total reps

A: Clean complex
5 rounds
1 Clean Pull
1 High Hang Squat Clean
1 Hang Squat Clean

Building to heaviest set for the day.

B:
12' to find 1RM Squat Clean

5 rds for time of:
50' of lunges w/ plate overhead (45#/25#)
21 burpees