20 Min at a Moderately Hard Effort
Rest 3 Min
3 x 90 Second Sprint
2 Min Rest between rounds
3 x 45 Second Sprint
1 Min Rest between rounds

5 MU'S
10m HANDSTAND WALK
50 DU'S

Snatch:
- muscle snatch
- snatch balance
- high hang
- hang
- snatch

21-15-9
Deadlift 102.5kg
Overhead squat 60kg

2-position tempaus (taskut, polvi)

Rest day, total workouts of the week 15 hours, x 8

Strength & conditioning
Metcon x 2
Aer x 1 - 75 min
BB x 2
Squat - 4130 kg

Gymnastics
MU - 100
BMU -
BFLY - 60
BCTB - 60
HSW - 35 m

Recovery
Sleep 4/7
Avg. 22:40
Avg. 7 h 45 min
EA 38 kcal/FFM

A,
Hang Muscle Clean + Low Hang Muscle Clean + Push Press
(5-6 sets 2+1+1)

Low Hang Power Clean + Power Clean + Push Jerk
(5-6 sets 1+1+1)

Squat cleans:
8 @ 135#
6 @ 165#
4 @ 185#
3 @ 205#
1 @ 225#
1 @ 245#
1 @ 255# (PR)

Stones to Shoulder:
5 @ 115#
4 @ 140#
3 @ 175#
1 @ 228# (PR)

Bench Press:
12 x 2
@ 225#

CLEAN COMPLEX
Every Minute on the Minute x 12:
1-4: 2 Tall Cleans
5-8: 2 Hip Cleans
9-12: 2 Mid-Hang Cleans
Start light and work up to a heavy load. Focus on speed under the bar.
Post loads to comments.
Exposure 3 of 8

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3 Rounds for Time:
30 Burpees
20 Toes-to-Bars
Scale the Toes-to-Bars to Hanging Leg or Knee Raises as needed.
Post time and Rx to comments

For Time:

200 Backsquats @ 20kg
200 Air squats