A)
Every 2 mins for 10 mins do:
6-8 strict Chin-ups / 3 negatives (weighted ) / 8 inverted tempo row, sup. grip ( 3" down)
Parallette L-Sit Hold, 20 secs, ( sc.: box , tuck pos.)

B)
6 rounds, 1 min each, for max reps of:
10 Dumbbell Hang Clean & Jerks, 2x22.5/15 kg
max reps in remaining time Dumbbell Front Rack Lunges, 2x22.5/15 kg
Rest 1 min

Goal: hard effort , you should have 20-30 sec to work on Lunges!

Pause front squat + Front squat

6 x 1+(1-2) @ 78+%, go every 2:30-3:00

Juoksu

30 min kevyt

A)
1x [ 1 Clean Pull + 1 Squat Clean + 1 Jerk ( any style) ], pick load
Every 1:30 for 8 sets
- med- heavy accross all sets

B)
Complete as many rounds as possible in 15 mins of:
3-5 Wall Walks
10 Machine cals
15 Russian Kettlebell Swings, 24/16 kg

Goal: 5+ rounds

E90s alternating AB x8
A) 6+6 single leg DL
B) 30-45s plank drag through

Clean and jerk – Go every 2:00

3 x 2 @ 65-68%
1 x 1 @ 75-78%
1 x 2 @ 70-73%
1 x 1 @ 80-83%
1 x 2 @ 75-78%
1 x 1 @ 85-88%

– Build up within the percentage range each set
– Drop the bar between each rep, reset and go on the doubles

WOD
AMRAP 25 minutes
400m Run or 30/24 Calories
30m Single KB front rack carry R (20/12 kg)
40m Walking lunge (bodyweight)
30m Single KB front rack carry L (20/12 kg)

Rx+: @28/20 kg

Goal: Sustainable 70-80% effort.

ACCESSORY
Anchored (weighted) sit-up
4x10-15

6 Intervals, alternate A1/A2

A1. AMRAP 3
30/24 (cal) BikeErg
+
AMRAP in the remaining time
5 Squat cleans @ 61/43kg (135/95lbs)
10 Bar-facing burpees

– Rest 1:00 before A2 –

A2. AMRAP 3
30/24 (cal) Row
+
AMRAP in the remaining time
5 Push jerks @ 61/43kg (135/95lbs)
10 Toes-to-bars

– Rest 3:00 before A1 –

Flow. Alternate A1 / A2

Pace. Remember that you have 6 intervals to get through. That in mind, you’re looking for a hard pace that you can still recover from in those 3:00 minutes between intervals. If you can, aim to keep everything unbroken and use the transitions and burpees to control the pace. Consider breaking the toes-to-bars if you think it would help you move faster.

Session RPE. 9/10, you should feel that you could MAYBE do one more interval at the end if you absolutely had to (maintaining your pace).

Adaptation. Improve your aerobic capacity in a sports-specific context.

Feel. Your effort will increase as you get deeper into each interval (but aim to keep your pace). These should feel hard right from the first interval.

Debrief.
– How was your pace in each interval? How about on the repeat of each? Were you able to stay close to same score?
– How were your transitions? Did you keep moving through the whole interval each time?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Barbell → 52.5/35kg (115/75lbs) or 43/30kg (95/65lbs)
Row/BikeErg → another machine for same calories
Toes-to-bars → Toes-to-rings → V-ups

STRENGTH
Paused back squat
3-2-2-1-1-1
- 3 Seconds hold at the bottom
- Start moderate and build to moderate/heavy
- Rest 1:30-2:00 after heavy sets

WOD
5 sets (1 set every 2:30)
50-75 Single under
10 Single dumbbell box step over (15/10 kg, 50 cm)
10 Alternating dumbbell snatch (15/10 kg)

Rx+: 30-50 Double under, @22,5/15 kg

Time cap: 1:45/set.

ACCESSORY
2-3 sets
5/5 Hip airplane
10/10 Single leg glute bridge

1,6km run
100kb swing 16kg
100 burpee
100 squat
1,6km run

Painoliivi 6kg