WU
3rds
10x KB/DB swing
10x plank shoulder tap
10x up down
+
2rds
15x DU/SU/jump over object
10x KB around body

4x4
Split jerk tauko dipissä ja vastaanotossa

20 min EMOM
1) Bench press x 5 (50kg)
2) Pistol squat from box x 10
3) Rind dip x 10
4) Rest

Rest 5 min

20 min EMOM
1) 50 DU
2) Single arm DB OHS @15 kg
3) Row 200 m
4) Rest

Until You Can't Complete Work On The Minute:
Minute 1: 1 Power Snatch + 1 Box Jump
Minute 2: 1 Power Snatch + 2 Box Jumps
Minute 3: 1 Power Snatch + 3 Box Jumps
...
Add 1 Box Jump Per Round

Barbell: 70% of Heavy Single From Previous Piece
Box: 30"/24"

150 min
Warm up for 20 min

1.BLFY + CTB
- BFLY x 50
- BCTB x 5 (singles)
- KCTB x 5 x EMOM8

2.WL
A. Clean complex
Build up to heavy 2 Clean + 2 Jerk in 15 minutes
- 25 35 45 50 55 60 kg

B. Power clean
EMOM8
2 Power clean
- 45 47.5 50 52.5 55 57.5 60 60 kg

3.Metcon
4 rounds for time:
15 OHS 35 kg > 30 kg
15 Bar over burpees
- Time: 9.29
- All OHS UB :)

4.Accessory
- Not done

105 min
Warm up for 15 min

1.MU
- Drills
- MU 20x1

2.Strength
A. Shoulder press TEST day
Build up to heavy 5 rep shoulder press

B. EMOM9
1. Unbroken "max" set of strict chest to bar - 5
2. 40 s Hollow hold
3. 16-20 Pistol squats for frequency - 10

3.Metcon
- Not done

Rest day, total workouts of the week 11 hours, x 5
Week 2/3

Strength & conditioning
Metcon x 3
Aerobic work x 1, 75 min
Upper body strength x 2
Squat -

Gymnastics
MU - 35
BMU -
BFLY - 175
BCTB - 10 (singles)
KCTB- 55
HSW -

Recovery
Sleep, 8+ hrs/week - 3
Avg. time to bed - 23:00
Avg. hours asleep - 7 h 50 min
Avg. cals/day - 2870

3 x 4

5-6 x 2

Rest day