For time
3 round
15 front squat
25 double under
800m run
3 round
12 thrusters
25 double under
800m run
3 round
9 hang cluster
25 double under
Barbell 42.5kg

3 rounds for time of

• Run 800 meters
• 30 overhead squats

♀ 65 lb. ♂ 95 lb.

Eilinen/Lepo

Emom 20
1 minuto kb swing 24 kg
1 minuto box jump 60 cm
1 minuto wb 9 kg
1 minuto burpees
1 minuto rest

165 min

1.MU
- Drills
- MU go e. 75 s.
12x1

Hard routine

2.Power snatch + snatch
H1+1

3.Metcon
AMRAP30 with a partner:
800 m run
50 PS @ 35 kg
800 m run
10 rope climb (3 short + 2 long)
800 m run
50 BBJO
Result: 1 round + 800 m run + 19 PS

4.Strength accessory
A. Strict CTB pull up w/ red band
- 5 6 6 6

B. 3 sets:
8 DB bench - 30 lbs
8 DB prone row - 30 lbs

C. 3 sets:
12 strict DB press - 20 lbs
12/s. DB bicep curl - 20 lbs
12 side lateral raise - 10 lbs

Power clean 3x6

80%

6 high box jumps between sets

3rounds
Bulgarian Split squat 3x6/each leg
Double Kb press x8
Double Kb rows xMax

Rest day, total workouts of the week 6 hours, x 4
Deload week

Strength & conditioning
Metcon x 2
Aerobic work x 2, 120 min
Upper body strength -
Squat - 1690 kg

Gymnastics
MU - 20
BMU -
BFLY - 50
BCTB -
HSW -

Recovery
Sleep, 8+ hrs/week - 1/7
Avg. time to bed - 23:20
Avg. hours asleep - 7 h 45 min
Avg. cals/day - 2580

3x10
Rest 2min...

Tempaus Ladderi käsipainolla:
50-40-30-20-10
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