On the 2:00 x Max Rounds
15/12 Calorie Bike Erg*

*Add 3 Calories Every Round Until failure

For time :

45/30 Calorie Row
30 Box Jump Overs 24/20"
15 Power Snatches 52,5/37,5kg

TC 10

On The 3:00 x 5 Sets:

Set 1 : 10 Power Snatch
Set 2 : 8 Power Snatch
Set 3 : 6 Power Snatch
Set 4 : 4 Power Snatch
Set 5 : 2 Power Snatch

• TnG
• Athletes choose their own weights for each set.

30s banded hamstring stretch ( each )
30s Push-up to down dog
1:00 Active Spiderman
1:00 Active Twisted Cross

Front Squat 1RM

Clean & Jerk

1+1@70%
1+1@75%
1+1@80%
1+1@85%
1+1@90%
1+1@95%
3 x ( 1+1) @ max

Maastaveto 3x1 (85-87,5-90%)

Takareidet kumpparilla 3x15 / jalka

Sivutaivutus 3x15 / puoli

Maastaveto 8x60%
-päinvastainen tekniikka

Warm Up
2 rounds
1.5 min air bike, row, run, bike
10+10 single leg rdl
10 gtoh + halo
10 goblet squats

then some squat mobility and start warm up sets

Strenght (20-25mins)
Deadlift 4x8 reps, building in weights
Double KB/DB Thrusters 3x10reps @light/mod weight
rest 2 min bwn sets

Metcon
8 min amrap
8+8 single arm push press
8 goblet hold walking lunges
8+8 suitcase deadlifts

POWER CLEAN PROG 6/6

Every 90s x9
3x3 power clean
3x2 power clean
3x1 power clean

"BikeErg Workouts Lactate Clearance"
30 Sec Easy (60 RPM), 30 Sec Easy (60-65 RPM)
30 Sec Easy (70 RPM), 30 Sec Mod (70-75 RPM)
30 Sec Mod (80 RPM), 30 Sec Mod (80-85 RPM)
30 Sec Mod (85 RPM), 30 Sec Hard (85-90 RPM)
30 Sec Hard (90 RPM), 30 Sec Easy (55-60 RPM)

-Rest 2 Min-

5 Min Hard (95 RPM), 2 Min 30 Sec Mod (75-80 RPM)
4 Min Hard (95 RPM), 2 Min Mod (75-80 RPM,
3 Min Hard (95 RPM), 90 Sec Mod (75-80 RPM)
2 Min Hard (95 RPM), 1 Min Mod (75-80 RPM)
1 Min Hard (95 RPM)

-Rest 2 Min-

5 Sets:
1 Min Hard, Standing, High Damper (60-65 RPM)
1 Min Easy
*No Rest between reps and sets.
Total: 36 Min