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

EMOM 6 @ increasing pace
1) SkiErg
2) Row
+
2 Rounds
10 Box step overs, 20”
30 Speed rope steps
+
2 Rounds @ increasing pace
12 (cal) SkiErg
8 DB box step overs, 20″ @ workout weight
40 Double-unders
2 Clean and jerks @ workout weight

– Rest 0:30 between rounds –

2 Rounds
10/side Xiao Pengs
7/side Tall-kneeling KB halos
20-second hang from a bar w/ ribs locked down
10 Banded scapular floor angels
2 Scapular swimmers (prone position)
+
2 Rounds
5 Scapular pull-ups
1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
10 Tension swings (sponge/block between feet)
+
2 Rounds
5/side Elevated ankle lunges
5/side Cossack squats
5/side Tactical ankle rocks, alternating

1. 800 m run
2. 50 Cal Ski
3. 100 Cal Row
4. 150 Cal C2 Bike
5. 800 m run

2 rounds for time:

-27 box jumps
-40 double unders
-21 deadlift
-30 cal row
-18 pullups
-20 wallball
-15 power clean
-10 bar facing burpees

2min on / 15s off for 5 rounds:
a) monostructural
b) 3-5+3-5 windmill
10-15 ring facepull
20-40s wide plank
c) monostructural
d) mobility of coach's choice

Monostructural = machines, run, jump rope, burpees, box step up...

Rasittavuus: RPE 5-6 / zone 2 (HR 60-70% of HRmax)

*full foot
3x3@80%, jerk-%, rest btw sets 2min

EMOM for 4 rounds
1) Gorilla rows
2) Russian twists
3) Alternating DB snatches
4) Rest

• 1 set of 3 reps at 60% NT1RM
• 1 set of 3 reps at 67.5% NT1RM
• 5 sets of 3 reps at 72.5% NT1RM
• 1 set of 3+ reps at 72.5% NT1RM

3 rounds:

6-8 Knees to elbows
20 abmat sit-up
30s handstand hold

1min rest in between rounds