Oly Class
or
TNG Doubles
-Increase weight once successful
-3 Strikes and your out
- Then, heavy single

Clean & Jerk

2x1 (75%)
1x1 (80%)
1x1 (85%)
Heavy Single

135 min

1.Skill
A. RMU practice for 25 min
- Progressions
- Partner assisted MU 5 x 1 reps

2.Hard routine
A. Strict MU practice for 20 min, strength & progressions
Strict MU 2 x 1

B. Conditioning
B1. 8 min AMRAP:
20 KBS 24 kg
15 cal row
Result: 3 + 6 cal = 131 reps

Rest 2 min

B2. 6 min AMRAP:
4 squat snatch @ 38 kg
2 rope climb
Result: 3 + 4 sqn = 22 reps

Rest 2 min

B3. 3 min AMRAP:
Clean & jerk @ 38 kg
Result: 24 reps

2 Rounds (Couple time)

Row 500m
20 Hang powerclean
10 KB-Swing 16kg

Total workouts of the week 14 hours, x 7

Metcon: ma, ke, la
Aer: to, pe, 30 + 60 = 90 min
Squat: 1680 kg

Gymnastics:
C2B 65
Pull up -
T2B 70
HSPU 55

MU ma, la 9
BMU ma, ti, pe 42
Bfly ke
HSW ma, ti, ke, pe

Sleep 5/7, avg. 22.50

Alkulämppä cross trainerilla 5min
Kyykkyjä: 3x8x lämppäsarjat, 4x5x35-45kg
Lantionnosto jalat pallolla: 4x10x
Punnerrukset jalat pallolla: 4x10x
Alatalja: 4x10x 25 kg, 20 kg, 20 kg, 20 kg
4x10Selännojennus Hur-selänojennuspenkissä + käsiveto kylkiin käsipainoilla
Vatsat: jalkojen nosto kipissä 4x10
Hyppynarua 5min

75 Snatches at 75 LBs

Köysien heilutusta käsillä

3 Rounds for time:

30 Wallballs (10#)
30 Squat snatch (35#)

Back squat

10 – 8 – 6 – 8 – 10 Rep
Repeating the volume from last week, and increasing the percentages by 3% on each set.