3x4 Seal Row w/ 2-3sec hold on top
- Go heavy!
- Rest 1-2min btw sets

For quality:
100 Dumbbell Box Step-ups, pick load, 20 in
100 Dumbbell Lateral Raises, pick load

EMOM 40
1. Min : 15/12cal row
2. Min : 12 T2b
3. Min : 6/6 Double DB Front rack REVERSE lunges @22,5/15kg
4. Min : 10-12 push ups on dumbell

SQUAT CLEAN

8-6-4-2
@ 75/80/85/90%
drop and go

• tee rauhassa, mutta heti vaan lisää painoo ja uuteen sarjaan

Mökkireenihöntsäilyä.

Build a heavy but teqnically good
Power snatch + 2 Squat snatch from blocks.

After that 85% 6 sets power snatch+ squat snatch

4 Rounds of 60s on/30s off:

a) USA Kettlebell Swings (24,16 kg)
b) Double unders
c) KB Sumo Deadlift High Pull (24,16 kg)
d) Side Plank – 30s/30s
e) Burpees

10min of
10 cal ski erg
5 light seal row
10 barbell RDL
3 box jumps

---

Deadstop Deadlift
6x2 @85%
- full stop and re set after every rep
- calculate your work weight from 95% of your 1 RM
example:
1 RM is 100kg, 95% is 95kg so:
95x0.75=71,25kg for the 5x3
95x0.60=57kg for the 10 reps

** 4 Rounds of intervals**

A1. 4-minute AMRAP

Row 500m
+
AMRAP in the remaining time of:
8 Power clean and jerks @ 42.5/30kg (95/65lbs)
8 Pull-ups
8 Bar-facing burpees

Rest 2-minutes before A2

A2. 2-minute AMRAP

400m Bike
+
AMRAP in the remaining time of:
6 Overhead squats @ 42.5/30kg (95/65lbs)
6 Toes-to-bars

Rest 2-minutes before A1

Flow. 4 Rounds of A1 + A2 ( = 1 round is both A1 and A2)

The intervals today are split into sets of 4 and 2-minute pieces. Both intervals have a Ergo buy-in to start. Your goal with the buy-in is to push to a hard pace, that would not be a sustainable pace for doing the entire interval, so think of this as a “fast start” to the interval.
The remainder of the interval should be at a steady pace. Aim for unbroken sets on the barbell and gymnastics, but break into smart sets as needed to sustain your pace.
Choose movement options that allow you to move continuously through the intervals without getting stuck on a single movement.
Adaptation. Improve your aerobic capacity by increasing your body’s ability to transport oxygen to the working muscles.

• Swim for 25 minutes.
• Every 5 minutes, stop and perform 20 push-ups.