X min work - 30s rest:
a) run (e.g. 800 - 600 - 400 - 300m)
b) row
c) not-row

X = Working times for each round: 5, 4, 3, 2min.

Target: RPE 6-7, HR <140 / 60-70% of max. HR.

How to calculate max HR?
Max. HR = 220-age. E.g. for 30 yo -> Max. HR 220-30=190 BPM.

AMRAP 20:
500/400m Row
15 Burpees over Rower
400m Run
15 Burpees
- Score every 50m as a rep.

45 min PK
400m jog
20 cal row
10s+10s one arm hang
10 side squats
10 sots press with broom stick
400m jog
10 ring rows
20s + 20s one arm plank
30s ABH
30+30s side plank
100 rope jumps

WARM-UP

3x
15/12 Ski erg
10 Box jumps with step down
:30s Wallsit
10 Lu raises (light)
6 Sotts press
6 Overhead squats
3 Slow snatches
:20s Flutter kicks

---

SNATCH


Primer,
Climb up to a heavy, but fast set of (Snatch pull + Snatch + Hi hang snatch)* in 10:00 min.
Pause at knee & at catch

Hang snatches,
Build up to 2 rep max hang snatch for the day in 10:00 minutes.

Then 3 sets of 3 @ 90-95% of the heaviest of 2.
Lift every 1:15.

---



CLEAN AND JERK


Primer,

Climb up to a heavy, but fast set of (Power clean + Front squat + Clean + Jerk) in 10:00 minutes.
Pause at catch in all the movements

Clean,
Every minute on the minute for 4:00 minutes of: 2 Cleans @ 84-86%

Rest 2:00 minutes

Every minute on the minute for 4:00 minutes of: 2 Cleans @ 86-88%

Jerk,
Split jerk 5 sets of 4 @ 78%
Lift every 2:00 min
"

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ACCESSORY

Banded monsterwalk,
4 x 15m forward/15m backwards


GHD sit-ups,
4 x 20

Sotts press,
4 x 10 (hard)

Lu raises,
4 x 10 (moderate)

Seated high box jumps,
4 x 2-3

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(OPTIONAL) CONDITIONING


3 Rounds for time:
25 Push press 40/30kg
15 Toes to bar
25 Crossover jumps OR 50 Double-unders.

30s on - 20s off for 5 rds:
a) HSW practice (wall supported / feet on box HS plate step ups, HSW first steps towards the wall, HSW skill course...)
b) T2B
c) Skin the cat
d) DU / cross-over practice

Target: Focus on solud technique, work for quality! RPE 7.

Varied interval x 4 sets:
A. 800 m run
B. 15 med ball cleans 9/6 kg
C. 15 dual DB push presses 30/20 lb
D. 25 sit ups
2 min rest between sets

Change the order of movements for each set.

Voima
E3MOM, 4 rds
2xDB row 10-12

WOD
Amrap 8min
1. arm swing w/ DB 5+5
DB push press 5+5
DB step over 10
Up down 5

10min Ski
EMOM10: 15 KBS 24/16kg (eye level)
10min AB
EMOM10: 7-10 Pull-ups
10min Row
EMOM10: 10 DB Burpee, no jump 2x15-10kg

6 cluster sets of Deadlift
Set 1: 3 + 1 + 1 + 1 @75%
Set 2-3: 2 + 2 + 2 @80%
Set 4-6: 2 + 2 + 2 @85%
- Rest 10secs btw clusters of 3.1.1.1
- Rest 20secs btw clusters of 2.2.2
- Rest 3min btw sets