EMOM x 40
1) 8-14cal bike
2) 8-14cal row
3) 8-14cal ski
4) rest

Target hr zone 2

3x 8 push press (2-3reps in tank)
3x 4-10 strict pull up (2-3reps in tank)

EMOM x 8-12
1) row
2) bike

3 kierrosta
Takakyykky 3x3
Bulgarian split squat 3x5+5
Ghd 3x10

Töntöjä 6x2 (kahden kierroksen jälkeen nosta painoa)

Kuntoportaissa harjoittelua

A,
1x [ 2 Snatch Pulls + 1 Power Snatch ]
1x [ 2 Snatch Pulls + 1 Power Snatch ]
1x [ 2 Snatch Pulls + 1 Power Snatch ]
1x [ 2 Snatch Pulls + 1 Power Snatch ]
1x [ 2 Snatch Pulls + 1 Power Snatch ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
6 rounds for time of:
5 Ring Muscle-ups
5 Back Squats @125/84kg
7 Toes-to-rings

Goal: Sub 15 min

C,
4 rounds for quality of:
10 Landmine Rotations, pick load
10 L/10 R Paloff Press, pick load
Banded Deadbug, 20 secs

3-4 rounds.

A:
Skill Primer
Dip Muscle Snatch, Power Position Power Snatch & Pause OHS (5-8 sets x 2+2+2)

B:
Power Position Snatch
(8 sets x 2 / 60%-70%)

VOIMA
4x6-8, new set every 4 minutes
Kettlebell front squat
+ 20s KB front rack hold

A: FC Bulgarian split squat 4set
B: Kb swing 10x15
C: SL elevated calf raises 2set