3 rounds
10/8 cal bike or row
10 passthroughs
10 walking lunges

Backrack lunges
Every 1:30 x 6
10 reps @ 40% 1 RM backsquat

10-1
Power clean 105/75
Front squat
Push jerk

*15:00 time cap

Cool down
5:00 bike or row

B) 4 x 2 reps at 75-80%
of your 1RM clean

A) TNG clean double
Build up to 85%
of your 1RM clean

Warm up 2 rounds with barbell
3 muscle snatch + 3 push press behind neck + 3 pause ohs + 3 hang snatch

Weightlifting work
Pause snatch balance + snatch balance 3-3-2-2
2 sets x 1 pause + 2 normal balance (pause 3 sec at bottom)
2 sets x 1 pause + 1 normal balance (pause 3 sec at bottom)
rest 1-1.5 min bwn and use 65-75% of 1rm on working sets

Power Snatch + OHS
2 sets x 3 power snatch + 1 OHS
2 sets x 2 power snatch + 1 OHS
rest 1-1.5 min bwn and use 65-75% of 1rm on working sets

400m run /row
Then 2 rounds of
- 10 leg swings R (front to back)
- 10 leg swings L (front to back)
- 10 leg swings R (side to side)
- 10 leg swings L (side to side)
Then 2 rounds of
- Side high knee karaoke drill 10m e/s
- 10m Over the hurdle
- 10m Knee to chest
- 10m Figure four
- 10m Samson stretch
Then 2 rounds of
5 step back lunger e/s
5 1 arm ring row e/s
5 z press e/s

---

800m run

8 x every 2.5 min

6 pull ups
13 push ups
19 air squats

800m run

• find a steady pace
• use a vest if you have
• if takes full 2.5 min, add 30s. for scaled version instead of taking reps down
• if takes less 1-1.5 min, start rounds every 2 min
• when performed at kurvi, back door will be open for the runs
• can row, but it is not recommended due Murph test
• If any issues with running tell Minna

27-21-15-9:
Chest To Bar
Push Jerks (60/40 kg)
Row/Bike/Run (cal)

(Time cap: 22min.)

Quadruped KB Row: Accumulate 2:00. Rest as needed.
+
- Foam Roll - Quads x 60s each (6-12 inch passes rolling proximal to distal)
- 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

For Time
2000m row
Perform this workout as an all effort "practise" mind set. I mean, if it would be competition situation you should drive out more yourself so the mindset can be like 90-95% pace for entire trip.
We did 2000m rowing program by Chris Hinshaw and me and Heidi both were able to get our new personal best. I did 6 seconds better time and like 1.5 sec faster per 500m.
So this will test for your guys to start and then we can give some paces.
You should do this workout by increasing speed every 500m a bit, so dont start out too hot.
Example 1.45/1.44/1.43-1.44/1.42-1.43 per 500m.

Strength

3*3 jerk balance

3*5 push press

Workout

20 KB snatches (each arm)
200m run
20 KB push press (each arm)
200m run
20 KB rows (each arm)
200m run
20 KB swings (each arm)
200m run