• “Grace” 30 reps for time of:
BB Clean & Jerk (any style) (60/40Kg)

105 min
Warm up

A. not done, instead 3 sets of:
SHSPU x 3-4 reps
4x15kg 4x10kg 3x5kg PR :)

B.
Every minute, on the minute, for 12 minutes:
Snatch with 3 second hold x 1 rep @ 70-75%
32.5 35 35 35 35 / 35 37.5 37.5 37.5 37.5 / 37.5 40

Own additional:
Seated strict shoulder press x 4-5 reps

C. Not done, instead
EMOM for 28 min (7 sets):
1. min 5 HSPU 5kg plates
2. min 150 m run
3. min 200 m row
4. min rest
143/162

105 min
Warm up

A.
Not done, instead MU practice for 10 min

B.
Every two minutes, for 20 minutes (10 sets):
High Hang Snatch + Snatch with No Foot Movement @ 65-75% of 1-RM Snatch
25 25 27.5 27.5 30 32.5 32.5 32.5 35 35 35

C.
Every minute, on the minute, for 15 minutes:
Split Jerk x 2 reps @ 75-80%
25 35 40 42.5 45 45 47.5 47.5 47.5 50 50 50 52.5 52.5 52.5

D.
Three rounds for time of: > 2
Run 800 Meters > 600 m
10 Hang Squat Snatches (135/95 lbs) > 25 kg
20/15 Strict Handstand Push-Ups > 10 HSPU abmat
Results: 8.28, 8.17 = 16.45
165/181

AMRAP 12

2-4-6-8-10-12-14....
Squat clean @65%
GHDSU

Total workouts of the week 12 hours, x 6
Week 3/3

Strength & conditioning
Metcon x 3
Aer x -
BB x 2
Squat - 4225 kg

Gymnastics
MU - 60
BMU - 15
BFLY - 70
BCTB - 65
HSW - 10

Recovery
Sleep 2/7
Avg. 22:45
Avg. 7 h 35 min
EA. 42 kcal/FFM

Aerobic work for 30 min
Row for 30 min
6300m, 2.23.3/500m
avg HR 138

Telinevoimistelukurssi, 6. kerta 90 min
Alkuverryttely + taidot permannolla
Liikkuvuus
Nopeusvoimaharjoitus kuntopalloilla, hypy
Harjoitteet nojapuilla, käsinseisonta puolilla

5 kierrosta aikaa vastaan:

• 20cal BikeErg
• 10/10 landmine press
• 20cal SkiErg
• 10/10 tgu-istumaannousu
• 20cal BikeErg
• 10 swingi (ven.) raskas
• 20cal SkiErg
• 10 selänojennus selkäpenkissä lisäpainolla

Käytetyt painot kommenttiin.

60m sled push @40
20 cal ski erg
20 kb snatch @20

Rest day

60 min
Warm up

A. HSPU Biathlon
21-15-9 HSPU
400m run > 300m run
200m penalty run each time you break a set > 150m
21 HSPU 5kg plates
15 & 9 HSPU abmat
Results: 9.29, 5.36, 3.43 = 18.49
164/177

Rest 5 min, and then:
B.
EMOM for 20 min:
1. min 10 S2OH 35 kg
2. min 10 T2B
3. min 15 KBS 16 kg
4. min rest
166/181