Strength

A) 5 Sets Of:

• 6/6 Bulgarian Split Squat (2xDB)

-rest 90s-

• 6 Strict Press (1 RIR)

-rest 90s-

B) 5 Sets Of:

• 15-20 GHD Banded Hip Ext.

-rest 90s-

• 10-15 Ring Push Up

-rest 90s-

Metcon

00:00-12:00

3 Rounds For Time:

• 15 kHspu
• 12 Snatch @35kg
• 9 Burpee Pull Up

12:00–24:00

3 Rounds For Time:

• 8-10 sHspu
• 9 Snatch @45kg
• 6 Burpee C2B

24:00-36:00

3 Rounds For Time:

• 5 Wall Walk
• 6 Snatch @55kg
• 3 Burpee bMU

Accessories

4 Rounds For Quality:

• 10/10 Pallof Press
• 10 ab wheel roll out
• 45-60s Plank KB drag through

12'AMRAP
5/5 KB snatch
5/5 one arm TRX row w. KB front rack hold
5/5 steps walking lunges

Etukyykky
4x3, nousu v1-v0

10min AMRAP
6+6 Raakarive riipusta KP/KK
12m Askelkyykkykävely
10 Cal tai hallin päätyyn ja aidalle juoksu

SKILL

10-20m skillitreeniä

Squat Snatch + OHS

OHS
E2MOM X6:

• Set 1-2: 3 OHS @65-70%
• 3-4: 2 OHS @70-75%
• 5-6: 1 OHS @80-85%

*From Rack

Snatch
E2MOM X9:

• Set 1-3: 3 TnG reps @70-75%
• Set 4-6: 2 TnG reps 75-80%
• Set 7-9: 1 Rep 80%+

Snatch Pull

• 4x2 @110-120% *Rest 3min between

Metcon

For time:
- 25 DB thruster
- 25 T2B
- 25 DB thruster
- 25 C2b

Timecap: 6 min

*2x15kg/35lbs

Accessories
(Optional)

4x For Quality:

• 10 KB Cyclist Squat
• 45-60s Spanish Squat Hold

Voima, 3 kierrosta
6 Takakyykkyä v2
6 Rengassoutua v2

Metcon
9min AMRAP
7 cal
7 punnerrusta
10 KK-heilautusta
10 Ilmakyykkyä

1) E3:00 x4:
6+6 yhdenjalan askelkyykky
12 vuorokäsin pystäri @istuen

2) E5:00 x4:
20 cal soutu/ fillari ->vaihtele
15 vauhtipunnerrus @tanko
12 takakyykky @tanko

2-3sets:

10 GHD hip extension
40-60s D-ball hold

Power clean + split jerk

6 x 1+2 @ 65-70%, go EMOM

– Do your first set @ 65% 1RM power clean and jerk and then build up within the percentage range if you can

For time

1600m Run
800m SkiErg
40m DB walking lunge @ 1 x 32.5/22.5kg (70/55lbs)
30m Burpee broad jumps

1200m Run
800m Row
40 Wall balls @ 9/6kg (20/14lbs), 10′
30m Burpee broad jumps

800m Run
40m DB walking lunge @ 1 x 32.5/22.5kg (70/55lbs)
40 Wall balls @ 9/6kg (20/14lbs), 10′
30m Burpee broad jumps

Time cap. 40:00

Pace. The aim is to get through the workout at a pace where you don’t have to stop (beyond strategic breaks) anywhere. It’s ok to start easier on the 2nd and 3rd runs but aim to get back to speed after about 200m latest. Don’t hesitate to break the wall balls up a bit as needed but keep the lunges unbroken. Steady work through the burpees.

Session RPE. 8/10, you should feel tired but not exhausted at the end of the workout

Intent. The running mixed focused conditioning sessions in this block will build your engine and specifically improve your running in workouts.

Adaptation. Improve your capacity around your lactate threshold (think: improve your long, sustained sports-specific performance) and running capacity in workouts specifically.

Debrief.
– How was your pacing? Were you able to maintain your run pace?
– How was your set breakdown on wall balls and rings?
– What two (2) things can you be proud of in this session?

Movement options.
Run → BikeErg 3600/2400/1600m
Row/SkiErg → Any other monostructural movement
DB Walking lunges → 27.5/17.5kg (60/40lbs), 22.5/15kg (50/35lbs)
Wall balls → lighter ball