Optional strength

3x3 snatch grip deadlift
* 3 seated box jump after each set

Push press

3 x 4 @ 80-86% (3 RIR on 1st set, 1-2 RIR on the remaining sets), rest 2:00-3:00 b/t sets

DT (Test)

5 Rounds
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead
@70/47.5

4 Rounds @ HR zone 2

10 Min Ski
10 Min Bike
10 Min Row

(2 hours)

Deadlift

3 to 4 x 4 @ 78-86% (3 RIR on the 1st set, 2 RIR on the remaining sets), rest 3:00 b/t sets

• E3M
• Front squat 3x3, 2x2, 1x1

LÄMMITTELY
Teema: lantio

Lantion hallinta maassa
1. Lantionnosto
2. Nelinkontin lonkan pyöritykset
3. Istuen 90/90 jalan nosto eteen
4. Jalan nosto istuen blokin yli - toinen jalka koukussa

Lantion hallinta seisten
1. Vaaka levypainon kanssa + polven nosto ylös
2. Vaaka seinällä blokin kanssa
3. Pitkässä akelkyykky asennossa alaspäin pumppaus

AMRAP 15 min
Kahvakuulalla
10-12 x mave
10-12 x gorillasoutu
10-12 x etuheilautus
10-12 x lankussa kuulan siirto

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.