Clean and jerk

3 x 3@ 70-80%, go every 1:30
3 x 2 @ 75-85%, go every 1:15
3-5 x 1 @ 80-90%, go EMOM

– Build up within the percentage range on each set
– Drop the bar between each lift

For time

2700/1800/900/450 m Bike
60/48/36/24 (cal) Row
48/36/24/12 (cal) Ski

Time cap. 40:00

Overview. Long “tempo” pace mixed machine conditioning. You’re looking at a hard, sustainable pace across the machines.
Adaptation. Improve your durability in long workouts. Work on your pacing.

Session RPE/Feel. 8/10, This is intended as a hard but not maximal effort. Look for consistency in pacing (even though the first round will likely have the fastest overall pace, this is ok).

Intervals

3 x AMRAP 2
40 Double-unders
8 Burpee box jump overs, 24/20″
12 DB Ground-to-overheads @ 2 x 22.5/15kg

3 x AMRAP 2
4 Bar muscle-ups
8 DB Thrusters @ 2 x 22.5/15kg
12/8 (cal) SkiErg

3 x AMRAP 2
4 Shuttle runs*
8 Burpee pull-ups**
12m DB Walking lunge @ 2 x 22.5/15kg
* 1 shuttle run = 2 x 7.62m (there + back)
** Burpee pull-up standard is bar needs to be higher than your reach standing up

– Rest 2:00 between intervals –
— Rest 4:00 between sets —

Alternate rep scheme. Use as needed to keep moving through the intervals
2/4/8 OR 3/6/9 for each part

Snatch

3 to 5 x 1 @ continue to build up from ( 3 - position ) , go EMOM

3-Position snatch (Above the knee, below the knee, Floor)

5 to 7 x 1+1 +1 @ 65+%, Go every 1:30-2:00

– Start counting your sets @ 65%1RM snatch and then build up if moving well. Once you have completed 5 to 7 sets of the complex, shift to just 1 regular Snatch for 3 to 5 sets as you continue to work up.
– This is an unbroken set of full snatch (hang snatch (above the knee)+ hang snatch (below the knee) +from the floor), do not drop the bar between the lifts in the set.
– This complex emphasises solid positions and being aggressive on the 2nd and 3rd pull.

Band-pull-aparts (kämmenet ylöspäin) 4x25

Etunojapunnerrus 100 toistoa AFAP

Kiertolankut (ylävartalon kierrolla) 4x25 / puoli

Jalkanostot maaten 100 toistoa AFAP

Yhden käden kulmasoutu 4x25 / käsi

SitUps 100 toistoa AFAP

Hauiskääntö tangolla 4x25

6 x 5min A,B,A,B,A,B

A) 5min amrap
Row/bike/ski
- tasainen rauhallinen vauhti

- rest 1min between amraps

B) 5min amrap
4 strict pull up/ kip pull up/ ring row
8 HSPU/Push up
12 air squat

- rest 1min between amraps

Week 1
Session 2/2
A)
Deadlift
5-5-5 @65-70% of 1RM
- full reset

Accessory :
wall supported Single Leg RDL
3x8/8
Pallof press + rotation
3x8/8

B)
3 sets
Chin up Hold x 30”
Ring push up plank Hold x 30”
- rest as needed

3 sets
Inverted row x 12
REVERSE Hand push ups x 12
(Scaling : incline push up )
- rest as needed

Back Squat

6 x 2 @~80%

Go Every 3:00

Front squat

3 x 3 @ 70%, rest 2:00-3:00 between sets

– These are deload sets, stick to the percentage