6:30 - 7:30 Basic Endurance Run
7:30 - 8:30 Mobility
12 - 13 Basic Endurance CrossFit
16 - 17 Basic Endurance CrossFit
17 - 18 Basic Endurance Run
18 - 19 Weightlifting, Snatch

AMRAP 20:
1 Deadlift (405/285)
10 TTB
15 Bar Facing Burpees

KILOS
185/130

160 min
Warm up for 20 min

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

2.WL
A. 3 position clean complex
4 x
1 High hang clean
1 Hang clean
1 Clean below the knee
x70-75 % / "2 reps in the tank"
New set every 3 minutes
- 52.5 55 55 55

B. Clean pulls with 2 s. pause below the knee
3x3x90 % of your clean 1 RM
90 s. Rest between sets
- 65 kg

B. Split jerk
4x3, rir 2
New set every 3 minutes
- 50 52.5 52.5 52.5

3.Conditioning
Barbell cycling efficiency
2 rounds for quality:
12 Power clean + jerk x45-50 % of PC 1 RM - 32.5 kg
6 Bar facing burpee
9 Power clean + jerk x50-55 % of PC 1 RM - 35 kg
6 Bar facing burpee
6 Power clean + jerk x55-60 % of PC 1 RM - 40 kg
6 Bar facing burpee
3 Power clean + jerk x60-65 % of your PC 1 RM - 42.5 kg
Rest 3 minutes between rounds
Round times: 6.28, 6.03

4.Cool down
Easy bike for 10 min

1000 m soutua
50 thrusters 15kg/tanko
30 rengassoutua
Aika 9,45

25 Min E5MOM (ogni 5 min x 5 volte) of:
Row 250/200 m sprint
C2B Pull Ups 15 reps
One-Arm DB Power Snatch (22.5/15Kg) 20 reps

Row 500 m

Then 4 rounds:
12 HSPU
20 Pull-ups
12 Clean 3/4 bodyweight
20 T2B/Ab-mat/GHD

Then
Run 2 km
DU 33 unbroken

Eilinen/Lepo

• For Time
Double DB Hang Squat Clean (2X22.5/15Kg) 10 reps
Toes to Bar 10 reps
Double DB Hang Squat Clean 9 reps
Toes to Bar 9 reps
Double DB Hang Squat Clean 8 reps
Toes to Bar 8 reps
Etc.
Double DB Hang Squat Clean 1 rep
Toes to Bar 1 rep

• 1-…-1 of:
BB Back Squat
1RM

EXTRA REST DAY THIS WEEK. ENJOY AND INCREASE YOUR ENERGY LEVELS, DONT WASTE IT FOR SOMETHING WHICH IS NOT THAT IMPORTANT.