135 min

Skill: HSW practice for 15 min

1.Weightlifting
A. Slow pull snatch + snatch – (15 – 20) x (1+1) @ 65%+, go every minute. Perform the reps in 2 waves
35 35 37,5 / 37,5 40 40 / 42,5 45 40 / 42,5 42,5 45 / 45 - - / 47,5

B. Clean and jerk – (4 – 8) x (2+2) @ 77.5-87.5%. Build to a heavy set of 2 cleans THEN 2 jerks for the day, aim for 4 to 8 sets @ 77.5-87.5%1RM range
45 52,5 55 55 57,5

2.Conditioning
A. For total of 3-4 rounds (3-4 x A1 + A2)

A1. 2 minute AMRAP
30 double unders
10 thrusters @ 43/30kg (95/65lbs)
Results A1: 2 rounds, 1 + 9 thrusters, 1 + 6 thrusters

REST 2 minutes before A2

A2. 2 minute AMRAP
10 bar facing burpees
10 overhead squats @ 43/30kg (95/65lbs)
Results: 1 + 10 bfb, 1 + 6 bfb, 1 + 6 bfb

REST 2 minutes before A1

3.Cool down
A. Easy Assault bike for 5 – 10 minutes
B. Movement flow

Recovery 15 min

15 strict hanging knee raise
Row 400m

Kahdella kuulalla 3x:
3x rinnalleveto + 3x työntö + 5m askelkyykkykävelyä kuulat pään päällä suorilla käsillä

4min amrap: 30 wallball, 12 rMU + amrap dumbell snatch 22.5/15kg

2min rest

4min amrap: 30 wallball, 10 rMU + amrap dumbell snatch 25/17.5kg

2min rest

4min amrap: 30 wallball + 8 rMU + amrap dumbell snatch 30/20kg

2min rest

4min amrap: 30 wallball + 6 rMU + amrap dumbell snatch 35/25kg

Use 30/20lbs wallball if needed. If you are rMU ninja go: 15, 13, 11, 9.
Scale rMU volume down if needed. The goal is that you have at least 60s time to do dumbell work in every given intervall. Scale dumbell weight down if needed.

Rest day, total workouts of the week 9 hours, x 5
Deload week

Strength & conditioning
Metcon - 4
Aerobic work - 1, 50 min
Upper body strength - 1
Squat - 1465 kg

Gymnastics
MU - 15
BMU -
BFLY -
BCTB -
KCTB- 35
HSW -

Recovery
Sleep, 8+ hrs/week - 3
Avg. time to bed - 23.00
Avg. hours asleep - 7 h 55 min
Avg. cals/day - 2770
Capacity - 108

Military Bench Press / sotilaspenkki / voimapunnerrus 5 x 5

7x Hang clean 135/105
7x frontsquat 135/105

Team of three:

• 10min max Sled Push (25kg/15kg)

• 4min rest

• 10min max DB Pushup Box Overs (35lbs/25lbs)

• 4min rest

• 10min Cal Row

AFAP
50 box jumps 24"/20"
50 jumping pull ups
50 KB swings @16/8
50 lunges
50 knee to elbow
50 push presses @20/15
50 back extensions
50 wall ball shots @9/6
50 burpees
50 double unders

Lepoja/puuhailua