90s On / 30s Off

3-5rounds:

1) bike
2) row
3) ski
4) echo / or run

TARGET PK2 / EASY VK

4 x 10

Kapea penkki 5x12x50-60%
-stopit

Pullover 3x20

Vipunosto eteen tangolla 3x15
Band-pull-aparts 3x30
-superina

Vipunostot maaten 3x20
Vipunostot sivuille 3x30
-superina

BRING SALLY musiikin tahtiin:
- Kyykyillä
- Punnerruksilla
- ehkäpä myös linkkareilla<3

HS Walk

E2MOM, 5 rounds
1-15m HS Walk
10-20 DB snatch alt.

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Today is a variation on the theme from 2 weeks back.

EMOM 40 (0:50 work / 0:10 rest)

1) 4-6 SB cleans @ 70/45kg + Rope climbs in the remaining time
2) Air bike for calories
3) 8 SB Squats @ 70/45kg + Wall walks in the remaining time
4) SkiErg for calories
5) Rest

Overview. Long intermittent (0:50/0:10) EMOM @ threshold pace. You’re looking for a pace you can keep throughout the EMOM ( = aim for steady pacing).
Adaptation. Improve your durability in long workouts. Work on your pacing and movement-specific endurance.
Session RPE/Feel. 7–8/10, 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).
Pace. Aim for a pace you could have kept for two more rounds if needed.

SB cleans → Lighter SB or D-ball 45/32kg → Dual KB clean and jerks @ 2 x 32/24kg
Rope climb → ½ length rope climbs → Pull to standing from the floor → Rope climb pull-ups
SB squats → Lighter SB or D-ball 45/32kg → Dual KB front squats @ 2 x 32/24kg

FOR TIME:

12-9-6
power snatch@50/35kg
9-6-3
bmU

rest 5min

12-9-6
power snatch@50/35kg
hspu
.
.
.
FOR TIME SCALED

12-9-6
power snatch@40/30kg
15-12-9
pull up

rest 5min

12-9-6
power snatch@40/30kg
15-12-9
push up

TARGET UNDER 15MIN / TIME CAP 20MIN (TOTAL TIME WITH REST)

6-8sets:

3 hang snatch (65-75%)