Warm up
6min amrap
8/10cal row
20 passthrough
10 overhead squats
20 pull parts
5+5 kazak squats with 3sec pause

Hip mobility
Perfect stretch

Every 60s 6 rounds 30-45% of 1RM
Snatch pull
Hang power snatch
Hang Snatch

Every 90s 6 rounds 50-75% of 1RM
Power snatch
Snatch

In 20min 80-105% of 1RM
1 Snatch

Mark your 1RM Snatch results of the day.

WARM UP
10-20min easy pace bike
.
.
RUNNING INTERVALS

E4MOM x 8-10rounds:
400m run

• remaining time easy bike

.
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COOLDOWN
10-20min easy pace bike

800-m run
20 pull-ups
60 air squats

Scaled WOD
3 rounds for time:
400-m run/500mrow/1000m C2Bike
20 ring rows
20 air squats

8x 2min/2min OFF

Row
Echo
Bike
Ski

A) 4 rounds of
10/10 1armed rows
10/10 B-stance RDL
14 hollowrock

B) AMRAP 10’
8/8 single arm swing + clean + press
16 alt. KB goblet lunges
40 double under/ 80 single under

C) Core: 2-3 rounds of
14 double KB OH alt. march
14 glute bridge with double KBs

5x3 Front Squat @70-75% 1RM Front Squat
- Rest 2min btw sets

2 Rounds

AMRAP 4
10/7 Cal Ski
8 Situps

Rest 2min

AMRAP 4
10/7 Cal Echo
8 Shuttle Runs

Rest 2min

AMRAP 4
12/9 Cal Row
5 Burpee over rower

Rest 2min

Maastavetoa korokkeelta ja pystypunnerrusta
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LÄMMITTELY
10min AMRAP
45s ergo
6+6 yhden jalan GTOH levypainolla
12 dead bug
6+6 boksille askellus
5 maastaveto korokkeelta (nouse painossa kohti työsarjojen kuormaa)
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MAASTAVETO
2x10, 2x8 @60-62%
-korokkeelta, dead stop
-noin 2-3min lepo sarjojen välissä
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PYSTYPUNNERRUS
2x8@60-62%

-noin 2-3min lepo sarjojen välissä
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APULIIKKEET

3x12+12 pallof press askelkyykyssä
3x10 arnold press RPE 9
3x10 lantionnosto RPE 9

-1-2min lepo sarjojen välissä

Assault Bike Intervals:
10 x 2min ON / OFF
Score: calories