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

EMOM 42

1 Minute : 7 Bench Press @ Moderate weight
2 Minute : Bike 12/9 Calories
3 Minute : 0:30 Hollow Hold
4 Minute : 7 Deadlift @ Moderate weight
5 Minute : Row 12/9 Calories
6 Minute : 7 Goblet Squat

*rack
3x1+1@working up to maximum, rest btw sets 3-4min

"Juhannustanssit"
25min AMRAP
300m run
20 one arm DB snatch 22,5/15
300m run
20 one arm DB hang power clean 22,5/15
300m run
20 one arm DB shoulder to overhead 22,5/15

12-8-6
- WB incline DB bench press
- Barbell RDL

3 rounds
8 + 8 single leg knee extension
8 + 8 overhead triceps

3 rounds
40m farmers heel walk
25 banded knee extension
9 negative kneeling wide push up
(Lowering 10sec)

Emom30

1. Dual DB deadlift
2. Wall walk
3. Dual DB frontrack rev. Lunges
4. Dual KB Hang snatch
5. Cyclist squat w/kb
6. Active rest

Then

8min time to find
1 RM Clean

Snatch

Primer:
3x4 hi box jumps
*1min rest bw

E90SEC X 8
1 low hang squat sn + 1 squat snatch + 1 ohs

3 sets of:
5 heavy snatch pulls
Rest 90s
5 snatch balance
Rest 90s

• snatch pull weight should be around 90-95% of your snatch 1RM
• Go heavy on snatch balance but you must be able to go all the way down to squat & keep your arms locked

E2MOM for 3 rounds:
a) row
b) 15-20 + 15-20 side lying external rotation
c) bike erg / air bike / ski erg
d) 10-15 + 10-15 bent knee calf raise
e) 30-50s + 30-50s side plank

Koneet @ zone 2 (HR 60-70% of max). Työaika noin 90s / intervalli.

15min mobility of coach's choice