For time
- 1,600/2,000-meter row
- Every 90 seconds, including the start, perform 3 wall walks until you complete the row.

5 sets:
1 Power Clean & Push Jerk @by feel
- Rest as needed btw sets

10min to find days heavy snatch balance

Power clean

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

Rive+rive pp+työntö
25,30,35,40,45,49,52,54,55
Pari vimppaa ilman rive pp

Tempaus +tempaus pp
20,25,29,32,34
Eteen ne jää, juostaan. Yks meni taaksekin.. ei tuu lisättyä kilojakaan ku tahmaa hommat

Etukyykky otm10
35,45,55,60,60,62,62,64,64,65

Etukyykky 3 x 1
65,65,65
Chiari vaivas, ei uskaltanu lisätä enää painoa. Meni mattomakoiluksi lopuksi.

Loppujumppaan mavea, lankkua, thrusteria ja muuta!

Front squat otm 10

Front sqaut 3 x 1 same weight, heavy

E4MOM x6:
a) 200-400m run
b) 1-2 rope climb / 2-4 lying to standing / 30-45s ankle lock training
8-12 (elevated) push up
10-15 air squat

Tavoitetyöaika 1:30-1:45, TC: 2min / intervalli

Skaalaus
- Köydet pitäisi tulla 30-45s, skaalaa korkeutta niin, että pääset hallitusti alas.
- Punnerruksiin sellainen variaatio, että pystyt tekemään ne alkuun parissa osassa. Loppua kohti saa pilkkoutua useampaan settiin.

Run intervals

4 x 1200m @ 5k pace

– 1:30 rest between repeats –

Overview. We are progressing from 800m to 1200m repeats @ 5k pace with slightly longer recoveries. You’ll need to maintain your 5k pace for twice as long as last week so these will feel harder.
Adaptation. Improve aerobic capacity and running economy at 5k pace. Enhance the ability to sustain faster running speeds and manage lactate accumulation and clearance through high-volume repetitions with short recovery periods.
Pace/Effort. Run each 1200m repeat at your current estimated 5k race pace. This should feel challenging yet controlled for the duration of the repeat. Focus on hitting consistent times for each 1200m.
Feel. Steady during the 1200m repeat. The challenge comes from longer repeat duration and the cumulative fatigue over many repetitions as well as short(ish) recovery, which prevents full recovery and keeps your heart up through the session. RPE will increase from approximately 7/10 to 9/10 throughout the session.

Snatch high pull + Snatch, go every 1:30-2:00

2 x 2+2 @ 72-76%
2 x 2+2 @ 78-82%
2 x 1+2 @ 82-86%
3-5 x 0+2-3 @ 78-82%

– Build up within the percentage range on each set if moving well
– Use the snatch high pull to focus on pulling the bar as high as you can
– In the snatch, focus on pulling yourself under the bar as quickly as possible
– Drop the bar between each rep on the snatch, reset and go
– The final 3-5 sets are just 2-3 snatches (no high pull)