6@up to RPE8 *could do 2-3 more reps, then DROP SETS 3x6@-10%
*target load of max ~71%, rest btw sets 3-4min

Sotilaspenkki 3x3x80%
-3s stopit

Vipunostot maaten 3x20

T-tankosoutu 5x8-15

Voimapyörä 3-5 sarjaa

PERFORMANCE

FOR TIME
800m Run / 3 x Stairs
60/50 Cal Bike/Row/Ski
40 DB Shoulder to Overhead (50/35)
600m Run / 2 x Stairs
40/30 Cal Bike/Row/Ski
20 DB Shoulder to Overhead
400m Run / 1 x Stairs
20/15 Cal Bike/Row/Ski
10 DB Shoulder to Overhead

FITNESS

FOR TIME
600m Run / 2 x Stairs
50/40 Cal Bike/Row/Ski
40 DB Shoulder to Overhead (Light)
400m Run / 1 x Stairs
30/25 Cal Bike/Row/Ski
20 DB Shoulder to Overhead
300m Run / 1 x Stairs
20/15 Cal Bike/Row/Ski
10 DB Shoulder to Overhead

• RPE 7
• Cap: 25:00
• Video https://vimeo.com/919085008?share=copy

Every 6min, 5 rounds (30min)
2 rounds:
3 hang power snatches
6 push-ups
9 air squats
rest of time easy ergo

Deadlift

4x3

• 3 box jump after each set deadlift

E3MOM / 3+ reps in tank /not too heavy

EMOM x 5

2 hi-hang power clean + 3 push press

BE FAST!! /NOT TOO HEAVY

2-3 rounds:

10-15 snowangel
10-15 good morning
10+10 DB seated press

Warm Up (15-20 min)
2 rounds
2 min cardio
10 romanian deadlift
5 hang power cleans
5 strict press
:40 Plank Hold
then weightlifting skill for few minutes and start working sets

Strenght (20 min)
Front Squat + Split Jerks 8x2+2 reps@building in weights
rest 1-2 min bwn sets

Accessory Work
3-4 sets
8 weighted box step ups barbell behind neck 50cm
8+8 single arm z-press
12+12 side plank dips

60s on - 15s off for 6 rounds:
a) row
b) turkish get up
c) not row
d) s.a. farmer's carry (30+30s)
e) single unders
f) rest

Goal to move easy w/ good quality, BPM <150-160.

Muscle snatch 3-3-3
Power snatch 3-3-3-3
Squat snatch 3-3-3-3-3