Every minute for 10 minutes,
complex of:
1 power clean
1 hang squat clean or hang power clean+front squat
1 jerk

12 min AMRAP:
8 Burpee Over an Object
10 Step-Ups (w/ household item) or Reverse Lunges
12 Single Arm DB Clean & Jerk
(if the DB is light, do a muscle clean and strict press)

Warm up
Tabata bike or row

Bent over row
6-8 reps
1:30 rest in between sets
X5

Partner WOD
15 min AMRAP
3 burpees
6 box step ups
9 goblet squats

*at the end of each round both partners do 1 lap around the gym.

Run 200m
6 Power snatch (50/35kg)
9 HSPU

For Time:
100 DB Front Squats
• On the top of every minute, perform 10 sit-ups

8min alkavalla minuutilla

2 rinnalleveto + 1 raaka työntö, maltillinen paino

3 takaperin burpee
6 Punnerrusta
9 kyykkyä

Pk
1 h 20 min
3 min kävely
2 min juoksu

Rest day, total workouts of the week 11 hours, x 6
Week 4/4

Strength & conditioning
Metcon x 2
Aerobic work x 2 - 85 min
Upper body strength x 1
Squat - 2450 kg

Gymnastics
MU - 55
BMU - 10
BFLY - 75
BCTB - 60
HSW -

Recovery
Sleep, 8+ hrs/week - 4
Avg. time to bed - 22:50
Avg. hours asleep - 8 h 5 min
Avg. cals/day - n. 2770

• Foam Roll - Lats x 60s each (6-12 inches rolling proximal to distal)
• Biphasic Lat Stretch x 60s each
• Parasympathetic Breathing x 15 breaths - 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold at bottom