10 min EMOM:
• 2 Front Squats + 5 Push-ups + 10 Air Squats

Recommended weight: 75%1RM

5 x 3 Ylöstyöntö saksiin (split jerk)
*painot tekniikka edellä
*Lepoa noin kaksi minuuttia sarjojen väliin

3 kierrosta: (ei aikaa vastaan, keskity laadukkaisiin toistoihin, lepoa tarpeen mukaan)
8-10 / 8-10 boksille askellus lisäpainolla
8-10 / 8-10 yhden jalan takareiden koukistus kuminauhalla
8-10 ”skull crusher”
8-10 kulmasoutu tangolla

Low hang

Air bike 50-40-30-20-10 kcal
Db snatch 15 kg. 50-40-30-20-10
Burpees 50-40-30-20-10

3 rounds for time:

500 m row
40 wall balls
30 push ups
20 box jumps
10 pull ups
3-4 min rest

The second round is done in reverse order.

Rest day, total workouts of the week 13 hours, x 7
Week 3/3

Strength & conditioning
Metcon x 2
Aerobic work x 2 - 65 min
Upper body strength x 1
Squat - 1200 kg

Gymnastics
MU - 80
BMU -
BFLY - 55
BCTB - 70
HSW -

Recovery
Sleep, 8+ hrs/ week - 2
Avg. time to bed - 22:55
Avg. hours asleep - 7 h 40 min
Avg. 2840 kcal/day

For time:

Buy In:

1 mile run

10 rnds
5 Pull Ups
10 Push Ups
15 Air Squats

Cash Out:

800m run

105 min
Warm up for 20 min

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

2.WL
A. Power Snatch + Low hang snatch
- Build to 1+1 @ RPE 8

B. Snatch pull to hold
- 3x3 @ 90-100 % of max Snatch
- 57.5 kg

For time
800m run
42 v up
21 thrusters 42.5kg
9 ring mu
600m run
30 v up
15 thrusters 42.5kg
6 ring mu
400m run
18 v up
9 thrusters 42.5kg
3 ring mu