140 min

1.WL
A. Power clean into push jerk
Build up to heavy in 12 minutes
- 60 kg

B. EMOM7
1 Squat clean
- 40-65 kg

2.Metcon
A. "DT"
5 RFT:
12 DL 50 kg > 45 kg
9 HPC
6 jerk
Time: 10.17

B. FT:
10-8-6-4-2 OHS @ 30, 32.5, 35, 40, 42.5 kg
25-20-15-10-5 TTB
Time: 14.20

3.Strongman
20 m sled push (grass)
2 x sled + 20 kg
8 x sled + 40 kg

500m hiihto
10 rengassoutu
50 cal pyöräily
10 punnerrus
400m hiihto
10 rengassoutu
40 cal pyöräily
10 punnerrus
300m hiihto
10 rengassoutu
30 cal pyöräily
10 punnerrus
200m hiihto
10 rengassoutu
20 cal pyöräily
10 punnerrus
100m hiihto
10 rengassoutu
10 cal pyöräily
10 punnerrus

For time
50 cal bike erg buy in
3 rounds
15 deadlift 80kg
30 du
15 hspu
30 du
50 cal bike erg cash out

4 kierrosta.

10m ohs lunges 27,5kg db
10 reps GHD sit ups
20m sled push
10 burpee bjo ( yhtäaikaa)

Muut liikkeet vuorotellen

Rest day

At Helsinki

Rest day, total workouts of the week 10 hours, x 5
Week 1/3
The Pack Program

Conditioning
Metcon x 3
Aerobic work x 1, 50 min

Gymnastics
MU - 15
BMU -
BFLY - 135
CTB - 80
HSW - 1 x practice

Recovery
Capacity - 87
Avg. time to bed - 23:40
Avg. cals/day - 2750
Bodyweight -

Choose rep scheme & go!

21 pull ups
15 power cleans 185#
9 push ups
15 chest 2 bar
12 front squat 185# (back squat)
9 HSPU (scaled)
9 Bar MU (3 pull up/3 ring dips)
7 Squat Cleans 185#
5 HSPU 4" deficit (scaled)

50/10 40/20 30/30 20/40 10/50

singles x3, KB 24/16

30 min

• 1 min erg
• 10 burpees
• 3,6,9,12,15… Medball cleans