Rest day, total workouts of the week 12 hours, x 6
Week 2/3

Strength & conditioning
Metcon x 3
Aer x 1 - 25 min
BB x 2
Squat - 2110 kg

Gymnastics
MU - 55
BMU - 30
BFLY - 125
BCTB - 50
HSW -

Recovery
Sleep 2/7
Avg. 23:05
Avg. 7 h 35 min
EA. 40 kcal/FFM

2-3 min light cardio
2-3 min upperback smash with roller
2+2 min uppertrap with lacrosse ball against rig
1 min cobra to downdog

Peruskunto liikuntaa 60 minuuttia.

3 ROUND FOR TIME OF:
800/600 MT RUN WITH BALL 9/6 KG
12 PUSH JERK 60/40 40/25

Alternate A1 / A2

A1. Bench press – 3 x 3 @ 85-90% (1-2 RIR), rest 3:00 b/t sets

A2. Pendlay row – 3 x 6-8 @ 2/1-2/1 RIR, rest 2:00 before B1

For time

• 42/30/18 Kb Full swings
• 21/15/9 Burpees

2 sets of 5's Power clean

EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

1) Row calories
2) DB snatches
3) Goblet squats
4) Sit ups

EMOM 15'
1: 15/12 cal row
2: 5-5 One Arm Devil Press @22,5/15kg
3: 10 Burpee Over Dumbbell