AMRAP 7' OF:
5 KTB SNATCH SX 24/16 16/12
5 KTB SNATCH DX
5 DOUBLE DB THRUSTER 2×22.5/15 15/10

Total workouts of the week 11 hours, x 6
Week 2/3

Strength & conditioning
Metcon x 2
Aer x 3 - 150 min
BB x 1
Squat - 2605 kg

Gymnastics
MU - 15
BMU -
BFLY - 25
BCTB - 20
HSW -

Recovery
Sleep 6/7
Avg. 22:35
Avg. 8 h 10 min
EA 38 kcal/FFM

Amrap 3x4min, 2 min rest between sets:

5 C&J
10 Burpee bar over
15 cal bike

60 min amrap

1 km bike erg
1 km ski erg

Emom for 20min

15m OH lunges @ 42.5/30kg
12 bar over burpees
15m HS walk
12 Box over jumps (no contact)
Rest 1min

AMRAP 4min.
27 cal Bike
27 Box jumps
27 Push ups

Rest 4min...

AMRAP 4min.
21 cal Bike
21 Box jumps
21 Kipping HSPU

Rest 4min...

AMRAP 4min.
15 cal Bike
15 Box jumps
15 Kipping Ring dips

4 Sets:
8-12 glute ham raises

Raakarive + Rive polven alta + raaka työntö

5 x (1+1+1) x 60 - 70%

Rive + työntö
5 x (1+1) x 65 - 75%, 5 x 1+1 x 75% - 85%

Työntöveto

3 x 3 x 120%

Takakyykky

3x3x80%

Emom 10
3xOHS