A: Push jerk behind the neck + split jerk behind the neck
B: Double squat snatch then one squat snatch up to heavy
C: Double clean and jerk up to heavy

HS practice 3 rounds
- wall-facing flutter kicks x10
- wall-facing or normal weight shifts x10
- tuck hs hold x10-20s

Every 3 min x3, round cap 2 min
10 (weighted) cossack squats alt.
10 TTB
30 DU

Back squat heavy 4 + 2x8

A,
For time:
30 Chest-to-bar Pull-ups
30 Burpee Box Jumps @60/50cm
5 Deadlifts, 85% 1RM
15 Chest-to-bar Pull-ups
15 Burpee Box Jumps
5 Deadlifts, 85% 1RM
10 Chest-to-bar Pull-ups
10 Burpee Box Jumps
5 Deadlifts, 85% 1RM

Goal: sub 12 mins

B,
For quality:
2x12 Seated Dumbbell Strict Press, pick load
3x10 Glute Bridges, pick load
3x8 Cossack Squats, pick load

Seated Dumbbell Strict Press- 3 secs down and up
Glute Bridges- 3 secs down and up
Cossack Squat- 3 secs down and up

RPE 8/10 on all movements and sets.

90s on - 120s off x5:
6 hang power clean
6 sit up
6 no jump burpee / up & down

Start all intervals from the top. Focus on good technique in cleans over speed.

Result: total reps completed

3-4rounds:

15-25s top of ring row
15-25s bottom of ring dip
15-25s L-sit

VOIMISTELU
Päälläseisonnan taitoharjoittelu 15min
• Käsien ja pään asento
• Jalkojen kävely ja lantion nosto
• Jalat boksilla asennon hakeminen
• Jalkojen irrotus maasta
• Seinällä päälläseisonta > jalat kyynervarsilla > jalat ilmaan

In teams of 2 ‘I Go U Go’
3:00 for max Reps
1. Burpee Box Get Over
2. Double Under
3. Medball Sit-Up @9/6
4. Push-Up
5. PGTOH @20/15
6. Air Squat
7. T2B
8. Partner Assisted Handstand Hold
9. Goblet Lunges @24/16
10. Am Swing @24/16

Rest day, total workouts of the week 13 hours, x 6
Week 1/3

Strength & conditioning
Metcon - 4
Aerobic work - 2, 95 min
Upper body strength - 2
Squat - 1475 kg

Gymnastics
MU -
BMU - 40
BFLY - 125
BCTB -
KCTB- 80
HSW -

Recovery
Sleep, 8+ hrs/week - 0
Avg. time to bed - 23.10
Avg. hours asleep - 7 h 40 min
Avg. cals/day - 2820
Capacity - 113

140 min
Hard routine
Warm up for 10 min

1.WL
Heavy 1+1 in Halting clean deadlift + Low hang clean
- 25 35 45 50 55 60 65 67.5 70 kg

2.Metcon
A. 3 rounds, faster each round:
Tough set of Chest to bar / Pull ups - 10 CTB + 8 BFLY
8 squat clean - 40 kg
10 BFB
- Rest 2 min between sets
- Times: 3.17, 3.00, 2.41

B. 4 RFQ:
12 TTB
16 cal bike

3.Strongman
A. 4 rnds:
15 + 15 m yoke carry - 50, 70 70, 70 kg

B. 6 rnds:
15 m sled push on turf - 80 kg

4.Accessory
3 sets:
20 GHDSU
15 bicep curls