3x10 power clean & jerk

Go heaviest possible, touch & go and unbroken

Total workouts of the week 13 hours, x 9
Week 1/3

Strength & conditioning
Metcon x 3
Aer x 2 - 75 min
BB x 2
Squat - 1645 kg

Gymnastics
MU - 40
BMU -
BFLY - 60
BCTB - 55
HSW -

Recovery
Sleep 5/7
Avg. 23:00
Avg. 8 h 5 min
EA -

For time:
Squat snatch:
10-8-6-4-2
(50%/60%/70%/80%/90%)

Rest 5min...

For time:
Squat clean & jerk:
10-8-6-4-2
(50-90%)

5 Minutes of Parasympathetic Breathing

400 m burpee.

3 rounds

halting clean deadlift x 5
Clean pull x 5
Clean high Pull x 5
(5 sec eccentric)

3 rounds

halting snatch deadlift x 5
Snatch Pull x 5
Snatch High Pull x 5
(5sec eccentric)

Strength

High hang clean + jerk 5x5

20min amrap:

• 20cal SkiErg
• 5/5 bulgarian split squat (N 2x12kg / M 2x16kg)
• 10 leuanveto
• 10 ground to overhead with plate (N 15kg / M 20kg)

tc 49 min
3000m row
300 du
3 mile run
time. 43.21

after
10 min 70%
odd: clean and jerk
even: squat clean

Lepopäivä!

Ja huomenna taas rytistellään :)