5 x 2-position snatch
*Ensimmäinen toisto polven päältä
*Toinen toisto lattiasta
*painot tekniikka edellä
*Lepoa noin kaksi minuuttia sarjojen väliin

Total workouts of the week 11 hours, x 6
Week 1/3

Strength & conditioning
Metcon x 2
Aer x 1 - 40 min
BB x 2
Squat - 3980 kg

Gymnastics
MU - 55
BMU - 10
BFLY - 80
BCTB - 65
HSW - 45

Recovery
Sleep 3/7
Avg. 22:35
Avg. 7 h 40 min
EA. 42 kcal/FFM

25 cal ski erg
25 burpees
25 cal AB

800m Run
100 Double Unders
90 Supermans
80 Squats
70 ABMAT sit-ups
60 Lunges
50 push ups
40 box jumps
30 wallballs
20 burpees
10 pull ups
800m Run

I died today...this workout absolutely killed me. I nearly blew chunks and passed out at the push ups. BUT I finished! Took me forever but I did. :)

Max clean

GYMNASTIC SKILLS:
TOES TO BAR , KTE KTC

4 rounds for time of:
15 box jumps, 36-inch box
Run 400 meters

800m Run
100 Double Unders
90 Supermans
80 Squats
70 ABMAT sit-ups
60 Lunges
50 push ups
40 box jumps
30 wallballs
20 burpees
10 pull ups
800m Run

This workout was just brutal, brutal I tell you!!! However, it was super freaking great feeling when you completed it.

I wanted to go a little faster but I just felt gassed at the 30 min mark.

Penkkipunnerrus
1 x 5 @ 67,5%
1 x 3 @ 76,5%
1 x 1+@ 85,5%

*Viimeisessä sarjassa tavoitteena vähintään kolme toistoa, mutta tee niin monta toistoa kuin hyvällä tekniikalla tulee.

Every 2 min for 16 minutes, do

2 squat cleans
2 push jerks

Focus on quality

For Time:
42-30-18
Wall Ball 9/6kg
Pull Ups
100 Double Unders after each round