Weightlifting
6x3 Power Snatch (40kgx1, 50kgx3, 55kgx1, 60kgx1)
1 Power Clean & 5-4-3-2 Front Squats (50kg - 60kg - 70kg - 80kg)
3x5 Single-Leg Hip Thrusts + 45 seconds Plank Hold (with extended arms)

A,
For time:
10 Power Cleans @84/61kg
20 Ring Push-ups
40 Double Unders
8 Power Cleans
16 Ring Push-ups
32 Double Unders
6 Power Cleans
12 Ring Push-ups
24 Double Unders
4 Power Cleans
8 Ring Push-ups
16 Double Unders
2 Power Cleans
4 Ring Push-ups
8 Double Unders

Goal: sub 9 min

B,
Endurance
For distance:
Sled Drag, 30 mins

Weight = 30/20kg

Reverse Hypers: 3 x 30 @50% of Back Squat. Rest 60s.
OR
GHD Back Raises: 3 x 30 @BW. Rest 60s.
OR
Banded Goodmornings: 3 x 30. Rest 60s.

Parin kanssa vuorotellen 3 rundia

*Toinen juoksee 400 m
*Toinen vetää kelkkaa max m

Sen jälkeen

*Toinen soutaa 400 m
*Toinen menee max reps slam ball boxin yli, itse boxin yli

Tulos 1. Aika
Tulos 2. Toistot

EILINEN tai

Painonnostajan lenkki n.25-30min, kevyt kehonhuolto päälle

Kävelyä 5 min
Hidasta juoksua 5 min + Reipasta juoksua 200 m
Kävelyä 200 m + Kovaa juoksua 150 m
Kävelyä 200 m + Spurtti 100 m
Kävelyä 200 m + Reipas spurtti 50 m
Kävelyä 200 m + Kova spurtti 30 m
Kävelyä 200 m + Kova spurtti 30 m
Hidasta juoksua 5 min
Kävelyä 5 min

Every 2 min for 16 minutes, do

2 squat cleans
2 push jerks

Focus on quality

Warm up(8)
3rds
20 heels to rear
20 mclimbers

Mobility(4)
1:00 min child's pose

Fittrain Intervals(20)
c/o Alchemy 365

A10:
30 Bicycles
20 Ground to Jump and Touch
10 Push-Ups

Finisher
30 arm circles
50 v-ups
1:00 min bf stretch

8x400m run, 400m walking between rounds. Try to keep the times consistent.

20 weighted lunges 30g
20 kB clean and jerk 16kg
20 Burpees
10push ups

For time
10 km run