E90-120sec:
Power Snatch + Hang
Power Snatch + OHS

7-9 sets with no more than
RPE 3+

3 rounds:
10 Barbell Bent Over Rows
10 Barbell Bicep Curls
10 Banded Bicep Curls
- Rest 2min btw rounds
- Athlete choice on load

4 Sets of 5 @ 65 - 70%

• 4-5 seconds Isometric

10 - 20 Minutes of Skill Practice

Choose 1 - 2 movements

3 - 4 Rounds:

12 Glute Bridges
10 Alternating Reverse Lunges
8 Stiff Leg Deadlift

EMOM 15 (5 rounds)
1: 30 DU
2: 8 Thrusters 43/31kg
3: 10 T2B

Front squat 5 RM, then 3x3 @ same weight

4x
7min ON/3min OFF

Echo Bike / BikeErg

*after every 20 Cal - 4x15m Shuttle Run

Kyykky 4x6 (70-80% maanantain painosta)

Penkki 4x6 (70-80% maanantain painosta)

Leuanveto, vastaote 3x5-8

Pystysoutu käsipainoilla 3x12-20

7 sets (1 set every 5 min.)
200m run
15 USA swing@24/16 kg
10 box jump@60/50 cm
5 burpee pull up (Sc: target burpee)

Sub run to 250m row/ski, 500m bike)