140 min
Warm up for 20 min

1.BCTB
- Bfly x 30
- BCTB x 25 (singles)

2.WL
A. High-hang snatch
4x2x75-80 % / "1 rep in the tank"
New set every 3 minutes
- 44 kg

B. Snatch pull with 3 s. first pull
4x4x90 % of your 1 RM snatch
Rest 2 min between sets
- 50 kg

C. Snatch balance
3x2 / "1 reps in the tank"
New set every 2 minutes
- 37.5 40 42.5 kg

3.Accessory
3 rounds of 40 s. on, 20 s. off:
1. HC headbug - 5 kg, 12 reps
2. Max reps DB squat snatches, alternating - 25 lbs, 16 reps
3. GHD hip extension with snatch grip barbell - 10 kg

110 min
Warm up for 20 min

1.BCTB
- BFLY x 25
- BCTB x 20

2.WL
A. Clean from the blocks - hang clean
4x2x75-80 % / "1 rep in the tank"
New set every 3 minutes
- 55 kg

B. Clean pulls
- Not done

C. Split jerk
4x2x75-80% / "1 rep in the tank"
New set every 3 minutes
- 52 52 54 54 kg

3.Conditioning
AMRAP10 for quality and frequency:
2,4,6,8... reps of:
Power clean + jerk - 35 kg
* After each set: Do 4 high box burbee box jump overs
*PC + jerk: 55-60% of your PC 1 RM
Reps: 7 clean & jerk at round of 14 reps

4.Core and shoulder health
- Not done

6rounds for time

500m row
Rest 1min

For time in team of 2:
90-60-30 alt. DB Snatch@22,5/15kg
30 Burpee Box Jumps @60/50cm
30-60-90 Cal Row

Timecap: 30 mins

Rest day
40 min walking

Back squat 3 RM, then 3x3 @ 90%

Rest day

12 min AMRAP
Buy in:
100 Kettlebell swing (24 kg/ 16 kg)

Rest of time AMRAP

9 deadlift (75 kg/ 45 kg)
3 wall climb

EMOM20

A) 12cal
B) Core (plank/rpcking plank/dead bug)

Rest day, total workouts of the week 11 hours, x 6
Week 2/3

Strength & conditioning
Metcon x 3
Aerobic work x 2 - 70 min
Upper body strength x 2
Squat - 2765 kg

Gymnastics
MU - 40
BMU -
BFLY - 115
BCTB - 45
HSW -

Recovery
Sleep, 8+ hrs/week - 2
Avg. time to bed - 23:00
Avg. hours asleep - 7 h 45 min
Avg. cals/day - 2770