Row intervals – 2 sets

1500m Row @ < 24spm (strokes per minute)
1000m Row @ 24-28spm
500m Row @ 28-32spm

Rest 2:00 b/t repeats
Rest 6:00 b/t sets

Pace. Start the first interval at a low rate (<24spm) but challenging pace for the 1.5km piece. Then increase your rate to moderate for the 1000m (24-28spm) and finally increase to a higher rate for the 500m (28-32spm). Aim to row each distance faster than the previous one (shorter distance = faster pace).
Intent. Get used to pacing yourself on the rower (hard, repeatable paces) and building speed at higher rates.
Focus. Maintain a good rhythm and sequence (legs, hips, arms) at all rates. Check in with yourself to ensure your form is still solid on the 2nd half of each interval when you’re getting more fatigue.

Snatch

3 x 2 @ 75-80%, go every 1:15
3 x 1 @ 80+%, EMOM

A1) 3 rounds for quality@light-moderate weights
10/10 KB halo
3/3 KB armbar

A2) 3 rounds for quality@light moderate weights
10/10 single arm KB skier swing
10/10 KB ballistic row

B1) Build up the following complex to a moderate-heavy weight:

1 clean + 1/1 lunge + 1 STOH + 1 thruster + 1 snatch

B2) Then complete a 10 min. EMOM, performing the complex on each side within the minute.

Basic Endurance 50 Minutes :

8 Minutes Any Machine
15 Shoulder Press @ Barbell
0:30 Squat Hold @ Parallette
1:00 Plank Hold

Slow pull snatch + Snatch

3 x 2+1 @ 70-75%, go every 1:30

Slow pull muscle snatch + slow pull power snatch + overhead squat

5 x 1+1+1 @ 50%1RM snatch, EMOM

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

Bench Press

6 x 2 @ 80%

5min selitys
25min lämppä & skills,
15min lämppä & wodinvalmistelu

Nopeus ~15min
Repeat from last week

Wod
In pairs
30min AMRAP
1.2/1.5k row damper 8/10 split anyhow
10clean 85%@1RM, both must done min 4 cleans
2,4/3k bike erg standing split anyhow
20 clean w heavy dball/ sandbag, both must done min 7 clean

8 Minutes Any Machine @ HR Zone 2
RMU´S You choose reps

6 Rounds