Mobility/Stretching

5 sets:
1 power snatch
1 hang squat snatch
1 overhead squat

3 Sets :

2 minutes @ 98 - 102 FTP20
2 minutes @ 108 - 112 FTP20
2 minutes @ Max Avg Pace

Recovery Bike between sets @ 35 - 45% FTP 20

EMOM 9 min
1) 10-15 c2b incline row
2) 20 banded good mornings
3) barbell side bends
RPE 7-8

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Goal & Intensity
-Strengthen upper back, posterior chain, and core stability.
-Controlled accessory work at moderate intensity.
-RPE 7–8, challenging but never to failure.

Coach’s Tip:
Move with control and focus on posture and tension, not speed.

Back squat 3x2 reps
-try to add more than last week with 3s.
-same weight in all sets.
-quality reps and technique always first.

Find your 3 RM

3x 10/10 Single Leg Deadlifts (DB/KB)

Focus should be on good movement
over weight and speed.
Rest as needed between sets/sides.

4 x alkavalla 3 minuutilla

Maastaveto 3,2,1,1
Rengassoutu 6-10

16 min alkavalla minuutilla

1. 4-8 käsilläseisontapunnerrus
2. 4-8 leuanveto/rinta tankoon
3. 4-8 maastaveto 102/70kg
4. 8-12 boksihyppy/askellus

Valitse hyvin toistettava toistomäärä, tänään ei ole lepoa tarjolla

1) Row/Assault/Ski/Burpee
2) 10-15 Wallball + 5 Pull-Up
3) rest