Zone 1:
-Ski 300m
-SB Lunges 25m

Zone 2:
-Run 300m
-Plate squat x 10/15 (front rack)

Zone 3:
-Lunges 50m (no SB)
-Rest for 30s

Zone 4:
-WB x 20
-Rest for 30s

Zone 5:
A: Airbike 8-10cal (easy pace)
B: Rest

Zone 6:
A: DB snatch x 8/10 (per hand)
B: Rest

-8min work / 30s rest

Snatch 70%x1, 75%x1, 80%x1, 85%x1 x3

12min:
5 rds
10 goblet squat
12 american kb swing
5 box jump overs
*max cal

1 ¼ Front squat

4-6 x 3 @ 70%H2, go every 2:00-2:30

– 1 1/4 FS = Squat to full depth at controlled tempo, from the bottom, rise to just below parallel, then return to the bottom before standing tall.
– Maintain continuous tension and upright posture, don’t relax or shift position during the partial rep.
– Keep the bar path straight, elbows high, and trunk stable throughout each rep.

Tasasykkeinen peruskestävyysharjoitus
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LÄMMITTELY

3 kierrosta:
2min ergo (vaihtuva)
8+8 selän kierto seinää vasten
8+8 askelkyykky taakse ristiin vuorojaloin
8+8 yhden jalan GTOH
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HARJOITUS (Peruskestävyys, 60-70%/HRmax)

9x4min vaihtuva ergo, 20s lepo

*Peruskestävyysharjoitus. Pyri pitämään sykealue hallinnassa koko harjoituksen ajan.

Front squat

Build to Heavy 2 (H2) @ RPE 7 (3 RIR)

1x3x88
1x3x97
1x2x100

For time:
• 250-500-750-1000 m Row
• 10-20-30-40 Hang Power Clean
Decrease weight on the barbell each set: 115/75#, 95/65#, 75/55#, 45/35#
Goal: < 17 min

Bench Press 4x3, E3MOM