5 sets:
1 snatch pull
1 squat snatch

• rakentele päivän laadukkaaseen raskaaseen painoon
• rest 2min
• veto loppuun asti myös kyykkytempauksissa

• Hiihto 400m erissä
• kun toinen hiihtää lepäävä tekee 15cal bike erg

45-60MIN LAITE/JUOKSU

EMOM × 21' OF:
1' 12/8 CAL BIKE OR 18/12 CAL ROW
2' 10/8 HSPU
3' 100MT RUN

Lepopäivä

EMOM 10' OF:
7 KB A. SWING 32/24 24/16
7 PUSH UP
10:00-12:00
MAX DU OR SU

A) Skill
Strict ring muscle up practice

B) Strength
E4MOM x 3 sets
3 eccentric dips on rings/boxes
3 eccentric pull ups

C) Core
3 rounds
5 hollow rocks
5 V ups
5 sec. hollow hold
5 tuck ups

rest as needed between rounds

5x5 / 2-3min

FOR TIME OF:
20-15-10-5
DEADLIFT 100/70
WALL BALL
*RUN 400MT BETWEEN ROUND

Rest day, total workouts of the week 12 hours, x 5
Week 2/3

Strength & conditioning
Metcon x 2
Aerobic work -
Upper body strength x 2
Squat - 2450 kg

Gymnastics
MU - 45
BMU -
BFLY - 115
BCTB - 70 (singles)
HSW -

Recovery
Sleep, 8+ hrs/week - 3/7
Avg. time to bed - 22:55
Avg. hours asleep - 7 h 55 min
Avg. cals/day - 2720