Erg
DB snatch
Sled push
Kb swing
Sit ups

Aerobic + anaerobic capacity
5:00 Echo bike @ easy
5:00 Row @ easy
–

4 Rounds, go every 2:00
0:15 Sprint Echo Bike
Jog/walk for recovery
–
5:00 Row @ easy
5:00 Echo bike @ easy
–
4 Rounds, go every 2:00
0:15 Sprint Row
Air bike for recovery
–
5:00 Air bike @ easy
5:00 Run @ easy

A,
Tall Push Jerk + Tall Split Jerk + Split Jerk
(5-6 sets 1+1+1)

B,
Pause Clean Pull + Clean Pull with Slow Eccentric + Power Clean
(5-6 sets 1+1+1)

Front Squat

6 x 2 @ 80%

Heavy threes
Hang Above knee

Wu×3
Hand raises
I ×10 Y×10 T×10
Sholder shrug
10/10
T-shape arm sircles
10/10
T-shape arm rotations
10/10
Cat/Cow
10
Bird dogs
10

A.1)Muscle snatch in bottom + press In snatch
4×3+3

B.1) Snatch singles ×10
70-80% of snatch

C.1) Snatch pull + low hang pull w/ 3.sec eccentric 1+1 emom 10.min

D.1) Back squat
1.) Building weight to a heavy set of 3 reps (3rm)
2.) 3×3 @90% of 3rm

E.1) 3×
Weighted plank ×30.sec
Db romanian deadlift ×10

Tehdään lauantaina

21-18-15-12-9-6-3

Bike cal
Ghd sit up
Wallball

20-minute EMOM (0:45/0:15)

1) AMRAP Single-under crossovers
2) AMRAP Wall balls @ 9/6kg
3) AMRAP Rope climbs
4) Rest

– 2:00 rest –

20-minute EMOM (0:45/0:15)
1) 8-18 (cal) Row
2) 8-18 (cal) SkiErg
3) 8-18 (cal) Echo
4) Rest

The pace should be “moderately hard”, where you could sustain each EMOM for a few rounds longer if needed.
Pick a number of calories on each machine that allows you to be consistent through the entire EMOM. Aim to move fast (but with control) on the SU crossovers, WBs, and rope climbs