A,
Snatch Pull x 2 + Squat Snatch
Find your 1 RM for the day and accumulate 5 work sets throughout

B,
3 Rounds
Run 200 meters
10 Bar Muscle Up
5 Clean and Jerk 102/70kg
Goal: Sub 9 min

C,
Steady State
Run 9km or 40 min, whichever comes first
Goal: is a consistent pace throughout the entire effort.

Barbell Rows
100 Reps – empty bar.
– change grip every 25 reps ie. supinated or pronated.
+
– Foam Roll Lats x 60s each (6-12 inches rolling proximal to distal)
– Biphasic Lat Stretch x 60s each
– Parasympathetic Breathing x 15 breaths – 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold at bottom

• Tabata handstand push-ups
• Rest 1 minute
• Tabata single-leg squats
• Rest 1 minute
• Tabata push-ups
• Rest 1 minute
• Tabata jumping lunges

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals

E1.5MOM x 7

1 Front squat
2 back squat

EILINEN/LEPO/
60 min KÄVELY/PK-
LENKKI

80% 2X 3
90% 2X 3
100% 2X 3

back squat 10-8-6

A: Snatch balance doubles + ohs doubles
B: Muscle clean doubles + power clean
C: 7’ emom: clean pull x8 @80% of clean pull max

4 rounds:
8 windshield wipers
20 heel reaches
60s plank

For time:

800m run
30 pull-ups
30 box jumps
20 pull-ups
20 box jumps
10 pull-ups
10 box jumps
800m run