5x complex of:
1 snatch
1 hang snatch
3 overhead squat

E5MOM x 5

Run 400 m
4 pulls ups
8 push ups
10 air squats

Heavy 3

Warm up(10)
2rds
20 mountain climbers
10 plyo
20 heels to rear
10 single leg deadlift

WRK(20)
800m run, then at the 6:00 mark complete 4 rounds of the following as fast as possible:

200m run
20 hrpu w/shoulder tap
10 goblet squat(choose weight)
*repeat 4x as fast as possible, while maintaining quality form. Form first!

Finisher
50 flutter kicks
1:00 butterfly stretch

Rest day, total workouts of the week 5 hours, x 4
Deload week

Strength & conditioning
Metcon x 1
Aerobic work x 3 - 130 min
Upper body strength -
Squat -

Gymnastics
MU - 15
BMU - 15
BFLY - 30
BCTB - 25
HSW -

Recovery
Sleep, 8+ hrs/week - 5
Avg. time to bed - 22:30
Avg. hours asleep - 8 h 10 min
Avg. cals/day - 2500

“Last Ascent”
5-10-15 reps for time
Back squats
Box jumps

3 x 15
Askelkyykky kuulalla/käsipainoilla
Pystypunnerrus käsipainoilla
Ojentajat taljassa

Joka minuutilla molemmat nostaa yhden hang clean toiston.
Viimeisellä minuutilla max reps.

4x6
75-77,5% of 1 RM

3 min of cardio (bike or row)
Barbell warm up
5 deadlifts
5 hang cleans
5 front squats
5 strict press
5 push press
5 back squats
X2
Clean + front squat
EMOM x 10
2 cleans + 1 front squat
*aim to increase weight every 2-3 rounds