5x1200/1000m Row
- +3-5sec to your last weeks /500m pace
- Rest 90sec btw sets

Every 6 minutes for 36 minutes (6 sets):
15 goblet squats 16/12 kg
500/400 m row or ski
50 double unders

2 min on, 2 min off at consistent pace for 40 minutes (total 2 sets):
Station 1: row for meters
Station 2: 8 box over jumps, 10 DB thrusters (25/15 lb)
Station 3: 12/10 cal ski, 15 med ball cleans (30/20 lb)
Station 4: 50 double unders, max hollow hold
Station 5: 60 m walking lunges

5 rounds:
30/25 cal bike
18 push ups
25/20 cal row
15 KB swings
12/10 cal ski
9 pull ups
2 min rest

3-4x 2+2+2 (kevyt, lämppä)
Hang snatch pull
Muscle snatch
Snatch press

4x 2+1
Snatch pull
Hang power snatch

5x2 (nousu raskas 2)
Squat snatch

3x3 (raskas)
Snatch pull

Snatch
6x1 Every 20s @60-65% 1RM
6x1 Every 40s @70-75% 1RM
6x1 EMOM @80-85% 1RM

X-rest after 6 sets to reload the barbell

AMRAP 5
30 crossover single unders / 40 DU / 50 SU
15 t2b / knee raises
20 box jumps @60/50cm
Max reps power clean @60/40kg

• rest 2min-

AMRAP 5
30 crossover single unders / 40 DU / 50 SU
15 t2b / knee raises
20 box jumps @60/50cm
Max reps power clean @70/50kg

• rest 2min-

AMRAP 5
30 crossover single unders / 40 DU / 50 SU
15 t2b / knee raises
20 box jumps @60/50cm
Max reps power clean @80/60kg

• skaalaa painot itselle sopivaksi. Tarkoitus kuitenkin tehdä viimeiset painot ykkösinä ja saa olla vähän haastava

Pystypunnerrus 5x5x70%
-pystypunnerruksen maksimista

Hauiskääntö tangolla 5x10

Ojentajat taljassa/kumpparilla 5x20

Porrasjuoksua Pispalan portaissa