2-3 Rounds

8-12/side Weighted box step ups
6-8 Glute ham raises
8-12/side KB Side leans

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

Sumo deadlift, Ykkös maximi

A, Strength: 4 sets
-Zercher Landmine SL RDL x 8-10/ side
After each set: Kickstand Spanish Squat Pulse :15-:20 / each

B, In teams of 3:
40 sec ON / 20 sec OFF (12 mins)

-Squat Jumps to Plate
-Box Get Over @100/120 cm
-Single Leg Jump Rope (:20 R / :20 L)

C, Tabata:
-Single Leg Soleus Wall Sit Hold L+R
-Side Star Plank L+R

Skill treeniä

Sumo deadlift 1 maksimit

Skill Handstand
- harjoitellaan käsilläseisontaa seinää vasten vaiheittain. tarkoitettu niille, joilla haasteita päästä käsilläseisontaan.

E2MOM, 5 rounds
1-3 x Handstand
12 steps 2KB front rack walking lunge

For time :

15-12-9
Thruster 60/42,5kg
Bar Facing Burpees

Rest 2 minutes

9-6-3
Snatch 60/42,5kg
Strict HSPU

Rest 2 minutes

21-15-9
Power Clean 60/42,5kg
Pull-Ups

Target <- 12:00 CAP 16:00

Max ub tng clean & jerk @70%

8 Sets

200m @ 1 mile pace
200m @ Jog/walk recovery

Pace. Run your first 200m @ your 1-mile pace. This pace will be faster than your 5k effort from last week, but you may need to estimate around what the exact pacing should be. Either stay at the same pace or run a little faster on the following 200s if you feel you can maintain a bit faster. The short rest between repeats will challenge your stamina/endurance but if you choose the right pace, you should be able to hang on for all 8 runs. Think “relaxed, intentional effort” (rather than trying too hard, getting too tense and fatiguing/slowing yourself down).
Adaptation. Develop your running capacity and efficiency, and improve your body’s ability to transport and utilise oxygen. Learn to feel your pace on the runs.
Feel. This should feel like you are working hard but are still in control. Each repeat should be very hard, but the jog/walk recovery should be enough to allow you to maintain your effort.