For time:
Row/ ski 800 m
50 pull up
100 push up
150 air squat
Row/ ski 800 m

Time cap 30 min

Triceps pull-down 4 x 12
Rotator cuffs 4 x 12

E2mom x4:
10 sdlhp (35/25) + 8 bob

Target: work <60s.

Warm Up
3 min cardio (add speed)
then 2 rounds
10 toe up rdl
5+5 dumbbell clean
5 inch worm

Weightlifting
Flat Foot Snatch 3x3 @35-50% (kantapohja kiinni lattiassa, kyykkyleveys valmiina)
1 Slow Power Snatch + 1 Slow Squat Snatch x5 sets @60-70%
eli hitaasti reiden puoleen väliin ja siitä kiihtyy.
3x Flat Foot Clean Pull + Power Clean + Squat Clean @35-50%
1 slow power clean + slow squat clean x5 sets @60-70%
eli hitaasti reiden puoleen väliin ja siitä kiihtyy.
rest 1-2 min bwn sets

Metcon
Emom 28 or 32
1) 12/15 cal row
2) 8-12 ghd sit ups / Toes to bars / V-Ups
3) 9/12 cal ski
4) 10-12 box jump overs x 10-12 reps

Accessory
3x10 romanian deadlifts @40-45-50% of 1rm
3x10/10 seated kb press @10-12/12-20kg
3x20 toe touch abs crunch + 30 weighted ukraine twists
rest as needed

2x (5 Min Mod (85 RPM), 2 Min Easy)
*No rest between reps or sets.

2 Sets:
4x (15 Sec Standing Sprint on High Damper, 30 Sec Easy Recovery)
3 Min Easy Easy Recovery “Spin”
4x (15 Sec Seated Sprint on High Damper, 30 Sec Easy Recovery)
3 Min Easy Easy Recovery “Spin”
*No rest between reps or sets.

2x (5 Min Mod (85 RPM), 2 Min Easy)
*No rest between reps or sets.
Total: 52 Min

5 jumping jacks
1 wall walk
5 muscle snatches
10 overhead alternating lunges
15 single-unders

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10min AMRAP @ 75% effort
2 wall walks
20 double unders
7 snatches

500m ski
2 round of 5 reps each
Sots press behind the neck
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

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snatch
8x every 90s. 1 @95% of 1rm

45s on 45s off x20:
a) rope climb / ankle locks / lying to standing
b) iso-hold alt. db floor press
c) DU / SU
d) s.a. kb suitcase DL (~20+20s) (use heavy kbs)
e) rest

For time

75 american KB swing@24/16 kg
at 0:00 and every minute 5 toes to bar

rest 3 min.

50 dbl KB front rack alt. step back lunges@2x24/16 kg
at 0:00 and every minute 3 KB facing burpees

rest 3 min.

25 dbl KB hang clusters@2x24/16 kg
at 0:00 and every minute 1 wall walk

Time cap: 30 min.

E2MOM’12
2 Deadlift
2 Hang power clean
2 STOH

Max technically good set.