3 sets for quality:
dual DB Romanian deadlift x 8-12
30 s rest
single arm ring row x 8-12 (per arm)
30 s rest

Snatch

6 x 2 @ 74-79%, E1:15
4 x 2 @ 79-84%, E1:30

Muscle snatch + snatch balance

5 x 1+1 @ 50%+, EMOM

4x3 Snatch Pulls @100% of 1RM Snatch
- Rest 2min btw sets

15-12-9-6 for time:
- Cal Ski
- Alt. DB Hang Snatches 22,5/15kg
- Burpee Over DB

EILINEN

tai

LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

tai

LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

tai

PAINONNOSTAJAN LENKKI 25-30min
KÄVELY 5 min
HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
KÄVELYÄ 200m + KOVAA JUOKSUA 150m
KÄVELYÄ 200m + SPURTTI 100m
KÄVELYÄ 200m + REIPAS SPURTTI 50m
KÄVELYÄ 200m + KOVA SPURTTI 30m
KÄVELYÄ 200m + KOVA SPURTTI 30m
HIDASTA JUOKSUA 5min
KÄVELY 5 min

Warm-up (toinen polkee kun toinen tekee liikkeitä)
8min
Bike erg
Air squat 10
Burbee 4

8 emom back squat 60% max
4

Every 1,30 x 5 (molemmat tekevät)
60%-70% max
Power clean 3

Höykytys 45min
Echobike 60
Row 60
Ski-erg 60
Run 300m (skaalaus boxihyppy 6 ja loppuaika askellus sen aikaa kun toinen juoksee)

For time

2400m Run
800m SkiErg
40m DB walking lunge @ 1 x 32.5/22.5kg
30m Burpee broad jumps
1600m Run
800m Row
40 Wall balls @ 9/6kg
30m Burpee broad jumps
800m Run
40m DB walking lunge @ 1 x 32.5/22.5kg (70/55lbs)
40 Wall balls @ 9/6kg
30m Burpee broad jumps

Time cap. 45:00

Pace. The aim is to get through the workout at a pace where you don’t have to stop (beyond strategic breaks) anywhere. It’s ok to start easier on the 2nd and 3rd runs but aim to get back to speed after about 200m latest. Don’t hesitate to break the wall balls up a bit as needed but keep the lunges unbroken. Steady work through the burpees.
Session RPE. 8/10, you should feel tired but not exhausted at the end of the workout
Intent. The running mixed focused conditioning sessions in this block will build your engine and specifically improve your running in workouts.

Muscle Snatch 4x2