4x5@60%

A: Back squat amrap @90%
B: Leg press 3x10

Rest day, total workouts of the week 8 hours, x 5
Week 2/3
The Pack Program

Conditioning
Metcon x 2
Aerobic work x 2, 120 min

Gymnastics
MU - 15
BMU -
BFLY - 60
KCTB - 100
HSW -

Recovery
Avg. time to bed - 23:10
Avg. cals/day - 2770
Bodyweight 62.6 kg
Capacity - 97

1x5@65%
3x5@70%

• 100/80/60/40/20 cals

After each turn on the ERG, do following complex w. 2x17.5kg dumbbells:

• 10 DL
• 10 Hang Cleans
• 10 Squats
• 10 Press

120 min
Warm up for 20 min

1.BCTB
- Drills
- BFLY x 35
- BCTB x 30 (singles)

2.BMU
- 2x1 + 5x2 + 1x3
- 15

3.Front squat
- 5x3x70 kg

4.Strength accessory
4 sets:
8 strict pull ups
8 shoulder press - 28 kg

Parittomalla pistoolit 8-10 reps
Parillisella t2b 8-10 reps

For ten minutes, go 30 seconds slow, 20 seconds average pace and 10 seconds all out.

Result is the number of calories cycled.

Run 12x300m 2-10sec faster than your avg cooper pace.

3 Rounds

5-5 x half knee press
10 x double kb suitcase deadlift
14 x jump lunge
1 min front plank

Wod
Amrap 6’
5-5 x clean and push press
8 x goblet squat

2 min rest

Amrap 6’
5-5 x snatch
12 x goblet lunge

2 min rest

Amrap 6’
10 x american swing
10 x air squat