Rest day, total workouts of the week 14 hours, x 7

Strength & conditioning
Metcon x 2
Aer x 2 - 120 min
BB x 1
Squat 1065 kg

Gymnastics
MU - 75
BMU - 5
BFLY - 70
BCTB - 50
HSW - 65 m

Recovery
Sleep 2/7
Avg. 23:15
Avg. 7 h 25 min
EA -

Amrap 3'
3 power clean 60kg
3 Front squat
3 push jerk
Rest 3'
Amrap 3'
3 power clean 70kg
3 front squat
3 push jerk
Rest 3'
Amrap 3'
3 power clean 80kg
3 front squat
3 push jerk

A,
Back Squat 7-5-3-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
OPEN 20.2
AMRAP 20mins
4 dumbbell thrusters@22,5/15kg
6 toes-to-bars
24 double-unders
Goal: 20+rounds

C,
Eccentric Dumbbell Pull Over 3x6

Use the same weight for each set.
Rest as needed between sets.

Tempo- 6 secs lowering, regular return

+
Sprinter Stretch, 90 secs/side
Adductor Stretch, 90 secs/side

Skill
Power Snatch (50kg) + Power Clean & Push Jerk (70kg)
3x10 Weighted Pushups on Dumbbells 10kg (30s rest)
3x5 Wall Climbs (2 mins rest)

Strength
4-4-3-3-2-2-1 Back Squats
95kg - 105kg - 115kg - 125kg
Easy.

WOD
21-15-9 reps for time of:
Pullups
Pushups
Situps

I need to program better metcons!

4 X 8 Bench Press @ 65%
4 X Max Effort Ring Dips
4 X 400 Meter Run (Rest 1:1)
50 GHD or 75 Weighted Sit ups

-Buy In-
Skill: Snatch/Hang Snatch
- Warmed up with Snatch/hang snatch combo up to 135#.

WOD
Snatch + Hang Snatch – 15 Mins to Work Up to Max Load
*Must go right from snatch into hang snatch. Re-Gripping in between constitutes a penalty to be assessed after the WOD. Coaches’ discretion.

-180# [145, 165 (failed HS 1x), 175 (failed HS 1x), 180, 185 (failed HS, time up)]

-Cash Out-
As Many Rounds as Possible in 6 Minutes:
5 Hang Power Snatch (135/95)
15 Push Ups
20 Double Unders

3 rds+5HS+15PU+12DU RX’d.

4x8 decifit dead lifts at 65% of your max

140

WOD:
10 minute AMRAP (shared barbell with Jodi)
3 deadlifts (275/185) (did 185 for 2 rounds then we dropped to 165)
5 HSPU's (Mod with box pike handstand pushups)
7 Box jumps (30/24) (Mod with 20" stepups)

Completed 8 rounds + 3 deadlifts + 5 hspus.

Shoulder mobilisation with kettlebell
Calf streching

105 min
Warm up

A. 4 sets of: SHSPU x 3-5 reps
3x5x10kg 3x5kg

B. Skillwork: HS/HSW practice for 5-10 min

C. EMOM for 12 min: Snatch x 1 rep
25 27.5 30 32.5 35 35 37.5 37.5 40 40 42.5 45 :)

D. EMOM for 30 min (5 sets):
1. min 8 HSPU 5 kg plates all UB! :)
2. min
3. min 15 cal assault bike
4. min
5. min 300 m run
6. min rest
155/172

E. 3 sets of: Ring dips
7,7,7

F. 3 sets of: strict seated DB press
5x25 9x20 8x20

4x8 decifit dead lifts at 65% of your max (did #140).

WOD:
10 minute AMRAP
3 deadlifts (275/185) (did 185 for 2 rounds then we dropped to 165)
5 HSPU's (Mod with #25 DB strict press)
7 Box jumps (30/24) (Mod with 20" stepups)

8 rounds, and then 7 box jumps and 3 deadlifts.