Rest day, total workouts of the week 10 hours, x 6
Week 1/3

Conditioning
Metcon x 2
Aerobic work x 3, 170 min

Gymnastics
MU -
BMU - 25
BFLY - 120
KCTB - 110
HSW -

Recovery
Avg. time to bed - 23.10
Avg. cals/day - 2700
Bodyweight 63.3 kg
Capacity - 104

EMOM 16 min
3-10 Pullup progressions
3-10 HSPU
3-10 TTB
6-12 Pistols, alt

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Choose a progression that works for you. Aim to go UB.
Start easy and go to more difficult progressions as the rounds go by (if possible).

Pu, ctb, mu or butterly practice.
Hspu, add deficit or use parallettes/db’s.
Knee/leg raise, ktc, ttb, kte.
Leg support, pistols, weighted.

95 min
Warm up for 15 min

1.WL
A. Every 90 s. x 5
2 Muscle snatch + 2 Snatch balance
x 55-65 %
- 30 kg

Rest 3

B. Every 90 s. x 5
2 x 1+1 Power clean into push jerk
x 65-70 % or power clean 1 RM
- 45 kg

2.Conditioning
EMOM20:
1) 2-3 BMU
2) 6 power snatch - 25 kg
3) 10 cal bike
4) 40 DU

25 Cal AB
5 Sandbag Squats @90kg
20 Cal AB
5 Sandbag Squats
15 Cal AB
5 Sandbag Squats
10 Cal AB
5 Sandbag Squats
5 Cal AB
5 Sandbag Squats

A,
1x [ 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch ]

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

B,
Complete as many rounds as possible in 7 mins of:
30 Alternating Dumbbell Hang Snatches @22,5/15kg
20 Box Jump Overs, 60/50cm
10 Bar Muscle-ups

3 mins REST

Complete as many rounds as possible in 7 mins of:
30 Alternating Dumbbell Snatches, 22,5/15kg
20 Box Jumps, 60/50cm
10 Bar Muscle-ups

C,
Strict Handstand Push-ups 10-8-6-4-2-4-6-8

Rest 2 mins between sets.

For Time:
10 rounds

5 T2B
5 HSPU
5 FS@100/80%BW
5 Pull-up
5 Burpee

Back squat 3 RM, then 3x3 @ 90%

Banded Alphabet 2 x each. Rest 60s
+
- Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

Työntöä
6x2
7x1

WU
3rds
7x air squat
7x sit up
7x KB/DB swing