Front squat

4 x 3 @ 65%, go every 2:00-2:30

Clean and jerk

6 to 8 x 1-2 @ 70%, go every 1:00-1:30

Choose one of the options for the day

Option 1 – Long bike
1h15min to 1h45min Bike @ base*

• Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.

Option 2 – Mixed
For 45, 60 or 75-minutes @ base*
2000m Row
800m Jog
6000m BikeErg
800m Jog

• Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.

Zone 1:
A: Run 300m (at incl 0%)
B: Plate hold

Zone 2:
A: Sled Pull 12,5m YGIG
B: Sled Push YGIG (75% of max weight)
C: rest

Zone 3:
A: Kneeling Ski sprint 250m
B: Rest

Zone 4:
A: BB Row+BB High Pull+BB Clean and press x 5
B: KB hold on spot

Zone 5:
A: Row sprint 250m
B: Rest

Zone 6:
A: Airbike 10-13cal
B: Walking lunges

-1 round
-7min work / 20s transition

Hip thrust 3x12

A)
4 rounds
5 double KB front squat @heavy
10x 1 push up + 1 pull through

B )
5 rounds
Single arm complex
6 dead clean
4 hang snatch
2 push press
+ 20 heavy Russian swing after each round

C)
2-3 rounds
30” weigted plank
10/10 weighted side plank rotation
10 prone swimmer

• 4x3 front squats Build to heavy

E2mom x 8
- 1 squat clean + 1 jerk drive + 1 split jerk
@Build to heavy

Clean pull

3 x 3 @ 85-100%1RM clean, go every 2:30-3:00

70-80%. Mahd. terävä nosto ylös