140 min
Warm up for 20 min

1.BMU
- 30

2.WL
A. EMOM10
1 Hang clean + 1 TNG clean
- 1-5 minutes: 65-70% - 45 kg
- 6-10 minutes: 70-75% - 50 kg

B. Jerk
Every 90 s. x 4
1 Push press + 2 Push jerk + 1 Split jerk
x 65-70% - 44 kg

3.Metcon
For time:
40 Wall ball
40 GHD sit ups
40 DB Snatch 15 kg, alternating
40 cal Ski erg
Time: 10.23

4.Core
- Not done

For time
21 15 9
Ttb
20 box jump over dopo ogni serie

150 min
Warm up for 20 min

1.MU
- Drills
- MU 20x1

2.Strength
A. Front squat
6x3x85 %
- New set every 2 min
- 66 kg (% from 1RM 77.5 kg)

B. 3 rounds as supersets:
5 Strict pull up - 5 kg
10 Double KB push press - 10 kg
60 s. Double KB OH hold - 60 s., 60 s., 40+20 s.
- Rest 2 minutes between rounds

3.Metcon
AMRAP15 in teams of 2 - you go I go - changed for 1 athlete:
300 m Run (no medball)
30 Hang power clean 45 kg - 40 kg
30 Box jump overs
Reps: 4 rounds + 30 m run

Rest day, total workouts of the week 13 hours, x 6
Week 1/3

Strength & conditioning
Metcon x 3
Aerobic work x 2 - 105 min
Upper body strength x 2
Squat - 1190 kg

Gymnastics
MU - 50
BMU - 30
BFLY - 40
BCTB - 25
HSW -

Recovery
Sleep, 8+ hrs/week - 3
Avg. time to bed - 22:50
Avg. hours asleep - 7 h 50 min
Avg. cals/day - 2820

• Run 400m

• 2 rds:
  6-8 Box steps
  12 KB swings
  6-8 Push ups

• Run 200m

• 2 rds:
  6-8 Box jumps
  2-4 Sandback over to shoulder

• Mobility...

A1: Excentriska Hspu 3x5@30A1
A2: Strict pull ups 3xMax
B: Dips 3xMax
C: Latsdrag 1xdropset x-x-x
D: OH triceps extensions 1xDropset x-x-x
E: Tabata Renegade bike

30min amrap

500m row
1000m bike
500m ski
1000m bike

@20min build up to heavy single

—>

10*e40sec snatch @80-90% of heavy single.

@10min to build heavy single

AMRAP 13' OF:
13 WALL BALL
13/10 CAL BIKE OR 20/15 CAL ROW

Team of three.
3 rounds.

60 cal bike
120 DU
60 DB squat snatch
120 Abmat sit-ups
60 chin-ups
120 wallball