4 supersets of:
10 Dual DB Deadlift, pick weight
15m Dual DB Walking Lunges, pick weight
- Athletes choice on weight, same weight on every set and both movements
- Rest 2min btw sets

Warm-up: 10 min easy ski/row/Ab + 4 min mobility + 5 min barbell warm-up

A: 10 min emom:
5 x tng power snatch
Start from 50% of 1 rm power snatch and build up

B: 40-50min aerobic training

Cool-down: Easy row for 5 min + 5 min mobility

3 x 3 snatch seg pull
- add 2-5kg to last week
- start, below knee, mid thigh, no ext.
- rest as needed

CHIN UPS vastaote
3xMAX REPS without rubber band (before 0 - 10 reps) or MAX REPS with extra weight (before +10 reps)

Warm up
3 sets
:40 easy -> :20 moderate > :10 fast, rest 20 sec bwn
With SKI. Slowly increase "easy,mod,fast pace" each warm up round.
some short mobility as you like and start workout

Intervals
SKI "Max Power" Workout
175/200m controlled sprint at 90-95%
220/250m controlled sprint at 90-95%
250/300m controlled sprint at 90-95%
175/200m sprint at 95-100%
-Rest 3min b/t reps-

Damper to 5-7

Accessory Work
4 rounds
3-5 skin the cats
6-8 windmill @light/moderate weight / per side
10-15 sec l-sit hold on rings
rest 2 min bwn sets

Cool down
2-3 min light row
1-2 min cobra to downdog pose
1-2 min prayer pose strech
1+1 min leg across body strech

Running o'clock

Min 0-2

1000/800m Bike Erg
Max Snatches

Rest 1 min

Min 3-6

1500/1200m Bike Erg
Max Snatches

Rest 2 min

Min 8 - 12

2000/1500m Bike Erg
Max Snatches

Rest 2 min

Min 14 - 17

1500/1200m Bike Erg
Max Snatches

Rest 1 Minute

Min 18 - 20

1000m/800m Bike Erg
Max Snatches

Barbell 60/42,5kg

• In order to get the bike meters completed an have enough time for some snatches, athletes will need to bike more aggressively than usual.
• Set the damper to something slightly higher than usual and aim to bike 80+ RPM. -Singles on the snatches will likely be the quickest way to get your hands on the bar and start chipping away at reps.

AMRAP 20

5 Pull Ups
10 Push UPs
15 Air Squat

• If BW movements are your thing, let's aim to finish every round in roughly the same amount time. If proficient at these movements, athletes should easily be able to complete each round in less than 1:00.
• Even if these movements aren´t your wheelhouse let's still aim for even split times pre round, even if that means you need a break on the pull ups or push ups. If you know you are likely going to need breaks at some point, start taking those breaks right from the start.

10 Minutes of Pulling Skill

• RMU *Strict RMU
• Bar MU
• Strict BMU *Butterfly

Warm Up
ROW
1:00 easy @60-70% effort
:30 moderate @75-80%
1:00 easy
:30 moderate/fast @80-85%
1:00 easy
:30 fast @85-90%
then 2 rounds of
25 plate hops
5 inch worm with push up to strict/jumping pull up
10 step back lunges with plate (vartalon kierto)

Metcon
emom 12-16
odd : 175/200m row
even : 6-8 burpee over rower (fast)

Weightlifting / Strenght
then with barbell 2 rounds (1st power / 2nd squat)
3 high hang clean + 3 hang clean + 3 cleans + 3 split jerk
rest 1 min bwn rounds

then start to build for clean weight and start workout

Every 2 min for 10 minutes (5 sets)
3-position squat clean (high hang, below knee, floor)
2 sets @ 70-75% and 3 sets @75-80% of 1rm clean.

rest / prepare for split jerk 5 mins

Every 2 min for 10 minutes (5 sets)
Split jerk x 3 reps
2 sets @ 70-75% and 3 sets @75-80% of 1rm jerk.

rest / prepare for clean deadlifts 5 mins

Every 2 min for 6 minutes (3 sets)
Clean Grip Deadlifts x 3 reps @75,80,85% of 1rm clean.
Pause for 1 sec (10cm off the floor, below, above knee and mid
thigh)

Strenght
Sledge Drag for load 5x10-15m
perform 5-15m hs walk / 2-3 wall walks right after sled drag.
rest 2 min bwn sets

Cool down
2-3 min light cardio
2-3 min v-sit strech (hamstring, adductors, sides)
1+1 min leg across body strech

Karhu CrossFit / easy pace

45 min AMRAP parin kanssa

2 x 400 m juoksu (toinen juoksee, toinen lepää)

2 x 400 m soutu

2 x 200 SU tai DU

2 x 50 ilmakyykkyä

2 x 20 burpeeta