Warm Up
3 rounds

1:00 light jog/light run/ mod run
10 step back lunge + torso rotation
10 alt leg bodyweight RDL
5+5 aitojen ylitykset (lonkan availuja)
5 up downs
20 mountain climbers
rest 20-30 sec bwn rounds

RUN
3.2km @moderate/fast pace,

Rest 10min, active recovery 5 min during this (bike easily or walk/jog)

2 sets:
200m at moderate pace, 1min rest
400m at moderate/fast pace, 1 min rest
200m at fast pace, 1min rest
Total: 4800m

Maastaveto 2x97,5-100%
-lämmittelyt mahdollisimman pitkälle korokevetoina eli seisomalla itse 3-5cm korokkeella

SitUps 5x10

Jalkanostot maaten 5x20

Lonkankoukistajien venyttelyä 5x30-45s / puoli

10:00 easy row or jog or bike

AMRAP 10:00
15/12 cal row
3 power cleans 135/95
15/12 calorie row
6 power cleans
15/12 calorie row
9 power cleans
15/12 calorie row
12 power cleans
……etc

2:00 easy bike or row
10 passthroughs

Barbell warm up

Power clean
EMOM x 10
Min 1-3
3 power cleans
Min 4-6
2 power cleans
Min 7-10
1 power clean

*increasing in weight for quality should start at 50% 1RM

4 rounds of

• 1 minute of burpees
• 1 minute of GHD sit-ups
• Rest 1 minute

A,
Every 3 mins for 12 mins do:
5 Hang Power Snatches, pick load
10 No Push-up Burpees
15 Wall Balls@9/6kg

Hang Power Snatches- 60-70% 1RM

B,
3 rounds for quality of:
Side Plank, L 20 secs/R 20 secs
10 Prone Snow Angels
Single Arm Overhead Carry, pick load, L 15m ft/R 15m
15 Band Face Pulls

Every 2min for 20min (10 rounds):
1 BMU
3 HSPU (strict if you can)
20 DU

4 rounds for time:

20 cal bike
15 dual db squats
15 dual db STOH

Master says: db @ 22,5 - 17,5 kg

VX7A

Core
3x
30 sec R/ 30 sec L KB bottom up side plank @8/6
30 sec dual hollow hold with flutter
Strengh
5x
12 alt glute bridge floor press @24/16
12 stiff legged sumo RDL @28/20
5x
12 alt push press @24/16
12 deficit stiff leg RDL @28/20
5x
12 alt gorilla row @24/16
12 alt goblet cossack squat @16/12
Afterparty
100 back extension