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21-15-9 reps for time of

• Snatches
• Chest-to-bar pull-ups

♀ 55 lb. ♂ 85 lb.

Eilinen/lepo/lenkki

AM: 30 min
60 s. run/60 s. walk
4.4 km, 6.56 min/km
HR 128/159

PM: 150 min
Warm up for 20 min

1.BCTB
- Bfly x 40
- BCTB x 25 (singles)

2.WL
A. Every 90 s. x 4:
1 Snatch pull
1 Snatch below the knee
1 Snatch above the knee
1 OHS
x 70-75 %
- 38.5, 38.5, 40, 40 kg

B. Consistency work for snatch:
Every 30 s. x 1 Snatch x 70% for 10 rounds (5 minutes)
- 38.5 kg

Rest 2.5 minutes

C. Repeat B
- 38.5 kg

3.Strength
3 sets of:
8+8 Reverse back rack lunges
New set every 3 minutes
- 45 kg

4.Accessory
20-18-16-12-10 Double BD box step overs 2x15kg
*After each set do: 30 s. L-sit hold > 15 s.

155 min
Warm up for 20 min

1.MU
- Drills
- MU 27x1

2.Gymnastics capacity
5 rounds for time:
10 m One arm OH walking lunge, R - 12.5 kg
10 Toes to bar
10 m One arm OH walking lunge, L - 12.5 kg
10 Deficit kipping HSPU - abmat

3.Strict pulling & pushing
10-8-4-6-2 Strict chin ups
* After each set do:
8+8 One arm seated strict DB/KB press - 10 kg
25 Hollow rocks

140 min
Warm up for 20 min

1.BMU
- 30

2.WL
A. EMOM10
1 Hang clean + 1 TNG clean
- 1-5 minutes: 65-70% - 45 kg
- 6-10 minutes: 70-75% - 50 kg

B. Jerk
Every 90 s. x 4
1 Push press + 2 Push jerk + 1 Split jerk
x 65-70% - 44 kg

3.Metcon
For time:
40 Wall ball
40 GHD sit ups
40 DB Snatch 15 kg, alternating
40 cal Ski erg
Time: 10.23

4.Core
- Not done

For time
21 15 9
Ttb
20 box jump over dopo ogni serie

150 min
Warm up for 20 min

1.MU
- Drills
- MU 20x1

2.Strength
A. Front squat
6x3x85 %
- New set every 2 min
- 66 kg (% from 1RM 77.5 kg)

B. 3 rounds as supersets:
5 Strict pull up - 5 kg
10 Double KB push press - 10 kg
60 s. Double KB OH hold - 60 s., 60 s., 40+20 s.
- Rest 2 minutes between rounds

3.Metcon
AMRAP15 in teams of 2 - you go I go - changed for 1 athlete:
300 m Run (no medball)
30 Hang power clean 45 kg - 40 kg
30 Box jump overs
Reps: 4 rounds + 30 m run

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

Strength & conditioning
Metcon x 3
Aerobic work x 2 - 105 min
Upper body strength x 2
Squat - 1190 kg

Gymnastics
MU - 50
BMU - 30
BFLY - 40
BCTB - 25
HSW -

Recovery
Sleep, 8+ hrs/week - 3
Avg. time to bed - 22:50
Avg. hours asleep - 7 h 50 min
Avg. cals/day - 2820

• Run 400m

• 2 rds:
  6-8 Box steps
  12 KB swings
  6-8 Push ups

• Run 200m

• 2 rds:
  6-8 Box jumps
  2-4 Sandback over to shoulder

• Mobility...