Strength:

Power Cleans - 5x135, 5x155, 10x175, 10x195, 9x205

Metcon:

4 Rnds: 5 Power Cleans (185lbs), 15 GHD Sit ups, 25 WBs (20lbs)

Time: 14:18

Rest day, total workouts of the week 15 hours, x 8
Metcon: ma, la
Aer: ke, to, 85 + 45 = 2 h 10 min
Squat: 970 kg

Gymnastics:
CTB - 15
Pull up -
TTB - 120
HSPU - 55
MU -
BMU - 42
Bfly - 210
HSW - 80 m

Sleep 5/7
Avg. time to bed 22:30
Avg. time asleep 8 h 00 min
Avg. energy availability 44 kcal/FFM

12 Min EM1/2OM of:
BB Squat Clean 3 reps
85-90% of today Heavy 3 reps
Ogni 1:30 x 8 sets. Le percentuali sono riferite alla tripla pesante di Squat Clean precedente.
No drop n’go. Non staccare mai le mani dal bilanciere ma comunque non usare il touch n’go.

3 Rounds for Time:

50 Double Unders
40 Sit Ups
30 Med Ball Cleans
20 Pull Ups
10 HSPUs

Niskasta työntö 5x3@70%

VAPU 4x5@75%

Kyykky dipin syvyydestä (edestä) 4x5@80% työnnöstä

3 kierrosta

10 tiukkaa leukaa
10 boksi hyppyä

10-8-6-4-2
Curtis P

45-35-25-15-5
Situps

Rest 3 minutes

9-7-5-3-1
Bear Complex

50-40-30-20-10
Double Unders

For time:

50 wall ball
40 dumbbell snatch, alternating
30 box jump
20 dual dumbbell box step overs
10 burpee ring mu
20 dual dumbbell box step overs
30 box jump
40 dumbbell snatch, alternating
50 wall ball

M: 25-20 kg, F: 20-12.5 kg

5X115
5X135
5X155

3.3 mi run with Fleet Feet Fun Run group. Quick pass forgot to start time. <25 minutes

Snatch 1 RM