Every 3:30 x 4
10 Alt DB snatch 50/35
10 Burpee over dumbell
10 dumbell goblet squats 50/35
10 burpee over dumbell

@ 14:00
1000m row for time

400m run or 20 cal bike
Then 3 rounds
10 RKBS (Light weight)
10 goblet squats

Front squats
Every 1:30 x 8
6 reps @ 60% of 1RM

Every 5:00 for 25:00 (5 rounds)
400m run
5 chest to bar pull-ups
5 hang squat cleans 135/95
30 Russian twists

*end each round at 4:30. Scale run to 250m it first round takes longer than 4:30

• scale for run is 500m row

• score is total remaining time you had to rest.

Deadlift 3RM 3 RM

30:00 EMOM
Minute 1: 15cal/12cal* Bike or row
Minute 2: 3 Squat snatches*
Minute 3: Rest

*pick a calorie amount that you know you can achieve in 1 min and keep consistently throughout EMOM

*if your not feeling confident with the squat snatch you can do power snatches.

*focus is on proper movement and technique.

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10k run for time @80%-90% effort

Harjoituksen tarkoitus on kehittää vauhtikestävyyttä juoksussa. Tavoite on juosta reippaasti 10km, mutta n. 80-90% effortilla. Tavoitteena on myös löytää sopiva vauhti, jolla voisi juosta puolimaratonin.

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WARM-UP:

5-10 x 40sec Run, 20sec walk

Then,

1-2 rounds

20-30sec Calf stretch
20-30sec Squat into hamstring stretch
20-30sec Leg swing
20-30sec Quad stretch

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Reps of 5-5-3-3-1-1 AHAP

Tabata Sit ups (AMRAP)

Tabata Hollow Rock (AMRAP)

Tabata DeadBugs (AMRAP)

Tabata V-Ups (AMRAP)

No rest btw. tabata´s

Eilinen/Lepo

super sets

3 rounds:
10 back squat with pause (2-3 sec)
6 seated box jump