Split jerk from the rack 5 x 2

High hang snatch + hang snatch + snatch no feet 1+1+1

20' AMRAP
5 C2B (hard version of pull movement)
10 wall ball
15 KB swing @ 24/16kg

High hang snatch + hang snatch no feet 2+2

For time
- 50 double-unders
- 50 ring dips
- 50 double-unders
- 50 dumbbell box step-ups
- 50 double-unders
- 50 burpees
- 50 double-unders

♀ 35-lb dumbbells, 20-inch box
♂ 50-lb dumbbells, 24-inch box

Deadlift 6x3

Endurance

Hyrox Workout:

3 x 10min AMRAP / Rest 3min Between:

A)
- 5,10,15,20,25,30... Wall Ball
- 40m KB Farmers Carry (2x24kg)

B)
- 10 Burpee Broad Jump
- 20m Walking Lunge (2x25lbs DB)
- 20 V-Up

C)
- 1min Erg (run, ski,row,bike) (VK)
- 20m Heavy Sled Pull/Push (Alternate each round)

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Run intervals

6 x 3:00 @ just below 5K pace*

– Jog/walk 1:30 for recovery –

• see pace/effort in notes

Overview. This session builds your aerobic engine at the fastest sustainable pace just below your 5K effort. It sits right at the edge — high-end aerobic, close to VO₂max, but still repeatable. You’re training your ability to stay efficient under stress without tipping into fatigue too quickly.
Adaptation. Working at critical velocity strengthens your aerobic power, sharpens your pacing control, and trains your body to process and reuse lactate efficiently. It also builds running economy at high-end aerobic speeds, helping you stay smooth and composed when the effort gets uncomfortable.
Pace/Effort. Run each 3-minute rep at your CV (Critical Velocity) pace, around 10–12 seconds per km slower than your 5K pace. This should feel like a 7–8/10 effort: controlled but strong. You’re working, but not straining.
Focus on smooth cadence, relaxed posture, and even pacing from rep to rep. If the last rep feels like you could’ve done one more, you’re right on target.

Kovatehoinen intervalliharjoitus

Lämmittely
3x3min ergo

Muuttuva intensiteetti; 1min kevyt, 1min keskiraskas, 1min raskas

Kun kaikki ergot on tehty:
10 takareiden pumppaukset (nilkoista kiinni ja pumppaa polvia koukkuun ja suoraksi)
10 pään yli vienti kepillä
5+5 vartalon kierrot etunojassa (nojaa eteen, keppi harteilla, kierrä ylävartaloa puolelta toiselle hallitusti)

Harjoitus (Vauhtikestävyys, 75–85%/HRmax, maksimikestävyys 85-95%/HR max)

36min: 6x4min, 2min lepo
A) Soutu*
B) Pyörä*
C) Hiihto*

*Joka minuutti 10s max effort, 50s palauttelua rauhallisesti. Osioiden välissä 2 min lepo. Jokaisen osion (A,B,C) aikana tulee siis neljä sprinttiä (0,1,2,3 min kohdalla). Pyri laittamaan "max effort"- osiin mahdollisimman paljon tehoja.