Work up to 5x5 Split Jerk as heavy load as possible

8x 400 watt row
2 min rest

7 x 3
Squat cleans from the box above the knee @ 69%

3 rounds for time of

• 800-m run
• 30 pull-ups

Amrap 5'
35 cal bike erg
12 deadlift 100kg
12 bar facing burpees
Rest 5'
Amrap 5'
35 cal bike erg
8 deadlift 120kg
8 burpees box jump
Rest 5'
Amrap 5'
35 cal bike erg
4 deadlift 140kg
4 burpees box jump over 60cm

A,
Back squat 4th cycle week 3
1x5@75% of latest training max
1x3@85%
1x1 + AMRAP @95%

B,
Olympic Squat 15 Reps

Use the heaviest weight you can for each set.
Rest as needed between sets.

Narrow stance as deep as possible; be sure to control the movement all the way up and down.

C,
GHD Hip extension 10-10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

D,
3 rounds for quality of:
15 Band Front Raises
15 Band Pull Aparts
15 Banded Behind-the-Neck Press
15 Banded Rows

Vinopenkkipunnerrus
2x8 & 2x6

Total workouts of the week 10 hours, x 6
Deload week

Strength & conditioning
Metcon x 2
Aer x 2 - 105 min
BB x 2
Squat - 1025 kg

Gymnastics
MU - 35
BMU -
BFLY - 50
BCTB - 60
HSW -65

Recovery
Sleep 5/7
Avg. 22:35
Avg. 8 h 00 min
EA 40 kcal/FFM

2 rounds:

30/25 cal row
25 wall balls
15 HSPU
2 min rest

30/25 cal row
25 wall balls
15 T2B
2 min rest

30/25 cal row
25 wall balls
15 pull ups
2 min rest

3 x 6 @ 67-77% of press 1RM