Saturday . Ohs with a pause, doubles up to 70kg. Workout, 6rds for quality: 6 hang squat snatch (40kg), 15 ghd sit-ups, 5m unbroken handstan...

Friday . AM: Back squat triples (up to 125kg). Metcon, 5-4-3-2-1 of: bar mu's and front squat (90kg). Time, 4.20. Metcon, 5min amrap of:...

Thursday . AM: Overhead strength, press / jerk (up to 90kg). Intervals, every 4:00min, for 20min, complete 300m row + 10 burpee. PM: Long re...

Wednesday . AM: High hang snatches (up to 60kg). Metcon, 10min amrap of: 10 t2b, 10 db snatch (25kg), 10 high box (70cm). Result, 172 reps. ...

Tuesday . AM: Clean complex, 1 power clean + 1 hang squat clean + 1 squat clean (up to 95kg). Emom x 10min: 1 squat clean @ 100kg. Metcon, 6...

Monday . Clean and jerk singles (up to 90kg). Emom x 10min: 3 c&j @ 70kg. Metcon, 10min amrap of: 5 push jerk (60kg), 10 pull-ups, 15 bo...

Sunday . Back squat emom singles x 10min (130-140kg). Ohs (max PR 90kg). It was nice to train outdoors but I really needed to get my han...

Saturday . Workout, 5rds of: 2 mu's, 10 kb swings (32kg). Workout, 100 kb swings (32kg). This weekend was dedicated to cleaning wareho...

Friday. Skills day, muscle-ups 5x3 and rope climb, 5 reps. Huh how cool is it to hang from a branch tree and improve my fitness. The a...

Thursday . AM: Snatch technique (7x5 @ 40kg). PM: Back squat emom (up to 142.5kg). Metcon, 10 to 1, down by 1's of: pull-ups and burpees...

Wednesday . AM: Run 8km and pull-up complexes (about 70 reps). PM: Metcon, 7rds of: 500m row, 10 push press (40kg), 20 hr push-ups. Time, 28...

Tuesday . AM @ Eltsu: Strength, press / jerk (max 90kg). Strength, front squat emom (up to 135kg). Metcon, 5rds of: 250m run, 10 oh lunges (...

Monday . Snatch by feeling. Ohs by feeling. Metcon, 6rds of: 6 hang power clean (70kg), 9 hspu, 12 high box jumps. Time, 13.00. Skills, hand...

Sunday . Workout, 4rnft of: 1 power clean (90kg), 2 mu's, 10 pistols, 15 t2b. Core work. Intervals. Today's training session was n...