A,
Big Clean Complex
5 sets of
High Hang Clean + Hang Clean + Clean + Push Press
High Hang Clean + Hang Clean + Clean + Push Jerk
High Hang Clean + Hang Clean + Clean + Split Jerk
One set consists of all 12 reps Each set consists of 12 reps, without dropping the bar. Rest as needed between sets
increase weight after each set.
All cleans must be full/squat cleans (power cleans are not allowed).
Score is the maximum load successfully lifted during one set from the 5 total sets.

B,
Double Tabata (16x20”ON/10”OFF)
Total 8 mins
Deadlift
Lateral burpee over the bar
Front squat
Push jerk
Weight @43/30 kg

Back squat 10x1

EMOM 12 or 15

1) 1 set Power snatches @ 43/30kg (95/65lbs)
2) 1 set Handstand push-ups
3) Air bike @ very easy pace

Intent. Single unbroken set on each minute. Accumulate as many repetitions as you can on each movement. Use the easy air bike to improve your recovery ability.

Movement options.
Power snatch → 35/25kg (75/55lbs) or 30/20kg (65/45lbs)
HSPU → Wall-facing, strict or kipping HSPU → Hand-release push-ups

Etukyykky kevyt

5 Intervals

A1. AMRAP 4
1000m Bike
Air bike for calories in remaining time

A2. AMRAP 4
40/32 (cal) Air bike
SkiErg for calories in remaining time

A3. AMRAP 4
600m SkiErg
Shuttle runs, 7.62m+7.62m, in remaining time

– 3:00 active recovery (air bike, ski or jog) between intervals –

Flow. A1 – A2 – A3 – A2 – A1

Effort. Work at ~8–8.5/10. The buy-ins should be hard but controlled, fast enough to get your heart rate up, not so fast that you crawl through the AMRAP part. You should be able to produce similar output when coming back to A2 and A1 later in the session.

Feel. Breathing should build up quickly in the first minute of each interval then you want to hold on to your pace all the way through the interval. The 3:00 active recovery should lower heart rate enough to start the next piece composed, not in survival mode.

Adaptation. Builds aerobic capacity and repeatability across different cyclical patterns. Trains your ability to transition from one machine to another while maintaining pace and mechanics under fatigue.

Debrief. Take 2–3 minutes after the workout to reflect
– How was your output on the repeat of A2 and A1?
– Which modality caused the biggest drop in output?
– Did your pacing allow you to keep pushing through the interval after the buy-ins?
– How well did you manage your transitions? Were they fast and sharp or slow and sloppy?
– What change would let you move faster without losing repeatability next time?

Basic Conditioning

EMOM 50:

1: C2 Bike
2: DU
3: Shuttle Run
4: Burpee Pull Up
5: Ski

• Easy Pace

Engine

3 Sets Of:

3min AMRAP:

• 30 WB
• AMRAP: Max Cal Row

-Rest 3min-
Into,

3min AMRAP:

• 12 Shuttle Run (7.5+7.5m)
• AMRAP: Echo Bike

-Rest 3min-

3x1+2x65
3x1+2x70

2x3x65
2x3x70
2x3x75
2x3x80

2x3x75
2x3x80
2x2x85