5 rounds for time:
20 KBS
20 sit ups
20 S20H

A. Hang Power Clean 3 -3 -3 -2 -2
65% 70% 75% 80% 80%

B. Speed Squat 3
Depth Jumps 4
Repeat 4 times

C. BS 15
Single Leg DB RDL 10 each
Sliding Hamstring Curls 15

Repeat 3 times

Metcon 5 rounds
7 Power Snatch 65%
100 m row
1 min rest

Rest day, total workouts of the week 12 hours, x 9

Metcon: ma, ke
Aer: ma, ke, to, pe 30+30+50+40+40 = 3 h 10 min
Squat: 950 kg

Gymnastics:
CTB 15
Pull up -
TTB 55
HSPU -

MU ti, pe, la 17
BMU ma 11
Bfly ma
HSW ma, ke, pe

Sleep 3/7
Avg. time to bed 22:50

Weighted pull-up 3x4, x3, x2

3 rounds for quality
15 pike ups w/ sliders
15 knees to chest w/ sliders
15 leg lifts

2 rounds of
20 power snatch 35kg
20 burpee

2 rounds of
20 Push jerk 40 kg
20 single leg V-UP

2 rounds of
20 squat cleans 50kg
20 burpee

2 rounds of
20 cal row
20 single leg V-UP

Time Cap 45 min

tabata 45sec work/45sec rest
10 rounds alt between:
OHS
hollow rock

6rds 2min on, 2min off
7 wb
7 c2b
7 Power clen 60kg
7 push jerk
7 burpee ower box
7 db snatch 25kg
Max cal ab

Rest 7 min
3rds same

Run steady pace as many meters as possible for 20min

3-5 rounds for Quality

Row 20/15kcal
10 Pass Through
5+5+5 Wall Squat
2+2 Perfect Stretch

Ohje: Keskity hyvään liikkeeseen, harjoituksen tarkoituksena on hieman hiota ja hengästyä, muttei maksimaalisesti. Tee liikkeet mahdollisimman hyvällä tekniikalla. Läpiviennin voit tehdä kepillä tai kuminauhalla, seisten tai päinmakuulla.