Warm up

Halos
inch worm to push up+rotation
Shoulder bullet proofing (y's, t's. w's)

Part A

Push press into eccentric

5 sets of 3-7 reps (aim to increase reps from last week)

Part B

AMRAP 7 min

5-10 Diamond push ups
5-10 Rows/pull ups

Part C

2 sets

Continuous Rolling planks (start at 5 sec, add 5 sec each cycle until 30 sec or failure)

90 sec rest

KILPA

For time:

3000/2000m Row
300 Double Unders
30 Shuttle Runs (10m each)
Same standards for all groups.

Timecap 20 minutes.

If athlete is hitting the timecap, score is 20:00+(reps completed before timecap)

50 wallball
50 boxihyppy
50 etuheilautus
50 kpl askelkyykky kävely lisäpainolla
50 Pushpress tangolla
100 sit ups
50 kyykky lisapainolla tai ilman
50 hyppyleukaa
50 tuplanaru hyppy
50 cal erg

5@75%
3@85%
1@95% +

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Ring Rows (Feet parallel on ring) 10 reps
Close-Grip Push Ups 10 reps
Air Squats 15 reps
Strict Toes to Bar 5 reps

155 min
Warm up for 15 min

1.MU
- Drills
- MU 14x1 + 3x2
- MU x 20

2.BCTB
- Bfly x 10
- BCTB x 15 (singles)

3.WL
A.Power Clean and jerk
- 5x1 @ RPE 7-8

B. Clean pull + Floating clean pull
- 4x1+2 @ 65 kg

4.Back squat
- 3x5 @ RPE 7-8
- 45 55 45 kg

Build to Heavy Set of 3
Then..
1x3 @ 90%
1x3 @ 80%

Rest day, total workouts of the week 7 hours, x 4
Week 2/3

Strength & conditioning
Metcon x 1
Aerobic work x 2 - 75 min
Upper body strength x 1
Squat -

Gymnastics
MU - 25
BMU -
BFLY - 60
BCTB - 65
HSW -

Recovery
Sleep, 8+ hrs/week - 3
Avg. time to bed - 23:00
Avg. hours asleep - 7 h 50 min
Avg. cals/day - 2800

Power snatch (under knee) + snatch +ohs

For time, alternate arms 8/8 etc.