3 Front Squat
3 Back Squat

Start with the 50% of 1RM for Front Squat and increase by 10% each round to finish around 90%.

5 reps at 60%
5 reps at 70%
5 reps at 80%

Partner WOD

AMRAP 16 minutes (Waterfall style)
12 Wall ball (6/4 kg, Rx+: 9/6 kg)
12 Goblet reverse lunge (16/10, kg, Rx+: 24/16 kg, Rx++: 32/24 kg)
12 Hang dumbbell snatch (15/10 kg, Rx+: 22,5/15 kg)
12 Incline push-up (Rx+: push-up, Rx++: kipping HSPU)
12 Calories

-Rest 3 minutes-

For time (You go, I go)
50 Sandbag/D ball clean to shoulder
At the start and every minute complete 5 syncro burpee.
* Pick a weight you can do 3-5 reps in a row with.

Part 1 target: 5+ rounds.
Part 2 time cap: 10 minutes.

3 rounds for max reps:
3 min AMRAP:
• 3 Deadlifts 225/155#
• 6 Push-ups
• 9 Box Jump Overs 24/20”
1 min Rest
Goal: 240 reps. To achieve this, average 4.5 rounds for each round.

8 min E2MOM:
• 8-6-4-2 Deadlifts
Increase weight each set. Recommended percentages: 60-70-80-90% of 1RMs

Engine

4-5 Rounds Of (48-60min)

• 4min Z2 C2 Bike
  Into,
  2min AMRAP:

• 3 SB Clean @50kg

• 8 Box Jump Over

Into,
- 4min Z2 Row
Into,
2min AMRAP:

• 15m SB Bearhug Carry
• 8 Burpee Over SB

Optional Strength

3-4 Rounds For Quality:

• 6/6 Bulgarian Split Squat

*rest 60s

• 5-10 Banded Sissy Squat Extension (se mitä kokeilit maanantaina)

For 45, 60 or 75-minutes @ base*

2000m BikeErg
1000m Row
2000m BikeErg
1000m SkiErg

• Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.

SESSION NOTES
Feel. This should feel like a sustainable effort that you could have kept for another 30 to 40-minutes if needed. Stay in control of your breathing throughout (where you could hold a conversation but couldn’t sing).

Intent. Start with a pace that’s easy enough for you to sustain it. Learn to recognise the difference between a sustainable and non-sustainable pace. Listen to different cues (HR, breath rate, feel) to determine where this pace is for you (be honest, not what you’d like the pace to be but what it is).

Adaptation. Improve your body’s ability to transport and utilise oxygen efficiently, mitochondrial density and lactate clearance ability.

Debrief.
– How was your pace? Could you have kept it for at least another 30 to 40 minutes?
– Did you have the patience to move at an easy enough pace (conversational pace) to match the intent of the training session?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options. You can replace any machine with another for the same duration

EMOM5
1 clean pull
1 clean
1 high hang clean
1 front squat
2 jerk

5-6 clean&jerk complex
1 clean pull
1 clean
1 front squat
1 jerk

~80%

RX
For time with a partner:
1,000-m row
25 alternating single-leg squats
15 hang power cleans (61/102 kg)
– As soon as Partner 1 exits the rower, Partner 2 begins rowing. Reset the monitor.
– Score is the time it takes for both athletes to complete the workout.

INTERMEDIATE
For time with a partner:
1,000-m row
25 alternating single-leg squats
15 hang power cleans (47/70 kg)
– As soon as Partner 1 exits the rower, Partner 2 begins rowing.
– Score is the time it takes for both athletes to complete the workout.

BEGINNER
For time with a partner:
750-m row
25 alternating reverse lunges
15 DB hang power cleans (5/10 kg)
– As soon as Partner 1 exits the rower, Partner 2 begins rowing.
– Score is the time it takes for both athletes to complete the workout

Squat clean 3x10