3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

3:00 BikeErg @ easy
2:00 SkiErg / 2:00 BikeErg @ moderate
1:00 SkiErg / 1:00 BikeErg @ moderate hard
+
5 – 3 – 1 of each:
Supine arch hold (2-sec) snap to hollow hold (2-sec)
Supine arch hold (2-sec) snap to a Russian v-up snaps
Scapular pull-up to horizontal pulls (hold at the top for 2-sec)
+
1-2 rounds of:
6-10 Small scapular rolls for control
6-10 Small scapular roll to butterfly pull-up drill
+
Build up to workout weight on the sandbag
* prep the other movements between sets
+
Once through @ workout pace
10 (cal) SkiErg
3 SB cleans @ workout weight
10m Burpee broad jumps
5 SB squats @ workout weight

– Rest 0:30 –
500m BikeErg
10 Wall balls
5 Chest-to-bar pull-ups
3 SB cleans

7-7-5-5-3-3

10min easy pace bike (NOSE BREATHING)
+
3-6rounds:
3min bike
3min row
3min run
+
10min easy pace bike (NOSE BREATHING)

TARGET PK 1-2 / NOT TOO FAST!!

EMOM24:
a) 7-12 cal row
b) 10-20 wb
c) 5-15 T2B / K2E / kipping knee raise / Toes-to-rack
d) rest

Työaika ~30s / piste. RPE 7,5-8,5.

Run intervals

3 Sets of
3 x 600m Run @ 5km pace
– Rest 0:40 between repeats –
— Walk for 5:00 between sets —

5 x 3

Power clean and jerk

EMOM 2 (0:30 AMRAP / 0:30 Rest)
Power clean and jerks @ 70%1RM PC+J

EMOM 2 (0:30 AMRAP / 0:30 Rest)
Power clean and jerks @ 75%1RM PC+J

EMOM 2 (0:30 AMRAP / 0:30 Rest)
Power clean and jerks @ 80%1RM PC+J

• Each minute is a 30-sec AMRAP of Power clean and jerks @ 70% (B1), 75% (B2) or 80% (B3) power clean and jerk, followed by 30-sec rest – Fast singles. Don’t sacrifice technique to get 1-2 more reps. Stay consistent.

AMRAP 7

10 Deadlift 60/40kg
15 Jump Over barbell
5 Push-Ups

Every 90sec for 5 rounds:
3 Power Clean & Push Jerk