Snatch 3 x 1

With a Running Clock:
0:00 – 10:00 – 2 K row, Max Clean and Jerks (135/95)
10:00 – 13:00 – Rest
13:00 – 20:00 – 1200 m Row, Max Power Snatch (115/80)
20:00 – 23:00 – Rest
23:00 – 27:00 – 500 m Row, Max Thrusters (95/65)

For quality:
10-9-8...1
Calorie Assault bike (Arms only)
Single arm push press (Per arm) Choose something heavy that you can do the rounds of 10,9,8 in 2 sets.
Strict CTB pull-up. Use a band to scale if needed

12:15-1:15

Rest day, total workouts of the week 15 hours, x 8
Metcon: ma, ti, pe, la
Aer: ti, to, 2 h 15 min
Squat: 1580 kg

Gymnastics:
Pull up -
CTB - 35
TTB - 65
HSPU - 65

MU - 27
BMU - 30
Bfly - 75
Bfly CTB - 50
HSW - 87 m

Sleep 4/7
Avg. tt. bed 22:25
Avg. t. asleep 7 h 40 min
Avg. EA 41 kcal/FFM

5 x 2 +2 c&J

Alkulämmittely ja mobility

Painonnostoliikkeitä

Teamitreeninä: Karen

Loppuvenyttelyt

Snatch grip deadlift
3 x 12 @80% of snatch 1RM
Use straps

Resisted Nasal Breathing - 15 breaths.
+
- Global Foam Roll pecs x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.

AMRAP 15
30 Box jumps 24/20"
10 Deadlift 135/90kg