Rest day, total workouts of the week 9 hours, x 5
Deload week

Strength & conditioning
Metcon x 1
Aerobic work x 2 - 70 min
Upper body strength x 2
Squat - 900 kg

Gymnastics
MU - 50
BMU - 10
BFLY - 40
BCTB - 30
HSW -

Recovery
Sleep, 8+ hrs/week - 5
Avg. time to bed - 23:20
Avg. hours asleep - 8 h 00 min
Avg. cals/day - n. 2700

3-5 Sets
30m Sled Drag
30m Farmers Carry

4 x 3 @ 86-90% of clean 1RM

10km Z2 Run

power clean 2 rep 80%

AM: 30 min
90 s. run/60 s. walk
4.4 km, 6.59 min/km
HR 126/158

PM: 130 min
Warm up for 20 min
1.MU
- Drills
- MU 25x1

2.Gymnastics
E2MOM8:
1 Rope climb
7 Deficit kipping HSPU
- Deficit (10 kg plates) 7 + 4 reps
- No deficit 6 + 6 reps

3.Strict pulling & pushing
A. 3RM strict weighted ring pull up (shoulders touches rings every rep)

Rest 5 minutes

B. 3 rounds of:
3 Strict ring pull ups -30% weight
10 Double DB push press - 13.5 kg 13.5 kg 15 kg

4.Cool down mobility

A,
3 position squat clean & jerk
1-1-1-1-1
- jerk only After the last clean
- hang- mid -floor
- 5 sets , each set must be be AHAP

B,
Olympic Squat 1x15, using heaviest weight for the set
Reverse Hyper 10-10-10, using heaviest weight per set

C,
5 rounds for time of:
25 Double Unders
12 Deadlifts@70/47kg
5 Toes-to-bars
25 Double Unders
9 Hang Power Cleans
5 Toes-to-bars
25 Double Unders
6 Push Jerks
5 Toes-to-bars

Goal: sub 18 mins

3 rounds
10/8 cal bike or row
10 squats
10 RKBS (lightweight)

WOD (with partner)
Buy in: 100 wallballs 20/14

10 rounds
200m run or row
5 Hang cleans 135/95
10 AKBS 53/35

Buy out: 100 dubs/200 singles

*split work however but all work must be done in the order it is written.

A: No contact snatch + no feet snatch up to heavy 4x2
B: Halt clean pull + halt power clean @85% of power clean 4x2
C: a Death by Complex (increase weight every minutes) Power clean + doubles Clean + Power Jerk

1500m Ski Erg.
300 DU's
3000m Run