Accessory (2-4 rounds)
8+8 1-legged Deadlift
8 reps: Reverse lunge L-Reverse lunge R-Front squat (1rep=1+1+1)
8-12 Hanging leg raise (weighted)
30-60sec Hollow hold

5 sets, go every 2,5min
3-position power clean
+
3 high box jumps

Deadlit (touch and go TAI ykkösinä)
2x 2 reps
3x1 rep

2 rounds :

AMRAP 6
20/15 (cal) Row
20 Wall balls @ 9/6 kg (20/14 lbs), 10′ target
20 Toes-to-rings

AMRAP 6
Buy-in: 400m Run
+
AMRAP in the remaining time
6 Power clean and jerks @ 70/47.5 kg
12 Chest-to-bar pull-ups

– Rest 3:00 between intervals –

Pace. The intent here is a fast, repeatable pace in each interval. The A1 one has bigger sets on the WB/Toes-to-rings but keep them unbroken if you can. Keep around 5km pace on the buy-in run in A1, quick singles on the PC+J and 1-2 sets on the pull-ups.
Your overall goal is to keep moving for the full six minutes each time, with only rests being transitions or rests between sets of the same movement.
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).

Snatch

A1. Halting snatch – 3 x 3 @ 65-70%, go every 1:30-2:00
A2. Tempo snatch – 3 x 3 @ 65-70%, go every 1:30-2:00
A3. Snatch – 3 x 3 @ 65-70%, go every 1:30-2:00

Notes
– Halt at the knee on the halting snatches
– Tempo: 3 sec from floor to mid-thigh
– Drop the bar between each rep, reset and go
– Build up within the percentage range each set

Endurance WOD 50 minutes of:

5 Minutes Bike Erg
0:30 Rest
5 Minutes Row
0:30 Rest

Goal : HR Zone 3 ( Green )

On aika alkaa määritellä tavoite Cuupperiin. Tänään tehdään harjoitus Cuupperi. Sinun ei tarvitse tehdä maksimi harjoitusta. Haetaan tuntumaa mille tuntuu juosta 12 minuuttia reippaasti. Vänärille pääsee juoksemaan, jos haluat tehdä testin radalla.
Ohessa tasaisenvauhdin taulukko auttamaan päivän harjoitusta ja josta pääset määrittämään omaa tavoitettasi. Kierrosvauhti juoksussa on verrattavissa 500m soutuun. 5 sekuntia per kierros kovempaa on paljon, aivan samalla tavalla kuin soudussakin 5 sekuntia per 500m

https://www.vaajakoskenkuohu.fi/@Bin/855379/COOPER+tasaisen+vauhdin+taulukko.pdf

Alkuverryttely 10 minuuttia hölkkää + venyttelyt.

12 minuutin testi.

5 minuuttia kävelyä loppuun.

2-3rounds:

20 banded pull apart
3+3 turkish get up

2@up to RPE8 *could do 2-3 more reps, then DROP SETS 4-5x2@-10%
*target load of max ~85%, rest btw sets 3-4min

5-6 rounds, Zone 2 Pace (Nasal Breathing):
1000m Row
1min Rest
1000m Ski
1min Rest
2000m AB
3min Rest