4 sets:
AMRAP 6:
400/300m Ski (100m=1rep)
Time remaining
5 WB 9/6kg
3 HSPU
1 BMU
- Rest 3min btw sets

Barbell cycling

4 Rounds, go every 2:00

5 Hang squat snatches + 5 Overhead squats*

4 Rounds, go every 2:00
10 Power clean and jerks*

• Do your 1st set with a weight you’re confident you could do 20 unbroken repetitions w/ good form, for example, 42.5/30 kg, THEN stay with the same weight to focus on mechanics as needed OR build up load (slowly) across the sets IF you’re moving well.

Intent. Improve your hang squat snatch/PC+J cycling mechanics, rhythm and breathing = Only move up on weight IF you’re doing these well, otherwise keep working with the same load to ACCUMULATE EXCELLENT REPETITIONS. Each set is to be done unbroken..

Every 15 minutes for 45 minutes (3 rounds)
1,2 km hill trail run or 2000/1500 m row
15 dual DB push presses
20 ring rows
15 med ball cleans 9/6 kg

Hang clean 2x2

5x3 hartiavauhtipunnerus
5x3 valakyykkyallemeno
5x3 tempausallemeno
5x3 tempaus

Rive riipusta + vauhtipunnerrus
4 x 3+3

Rive +työntö
2 x 1+1

+lyhyt loppujumps

Bench press 5,5,5,5,2,2,1

3:00 Jog @ easy
3:00 Row @ easy
2:00 Jog @ easy/moderate
+
Build to workout weight for OHS and DB thrusters
* Start with 10 Tempo overhead squats @ empty barbell (tempo 3211)
** Practise the other movements between sets as you’re building up
+
Run through
200m Run
4 Overhead squats @ workout weight
8 Lateral burpees over the bar
12 KB swings @ workout weight
250m Row
3 DB thrusters @ workout weight
6 Box jump over (step downs)
9 Toes-to-rings

EMOM 12
- Heilautus x 20
- hollow pito 40sek
- Kyykkyhyppy x 20

AMRAP 8
- Punnerrus + down dog x 5
- Toispolvi rive x 10
- Kuulan siirto lankussa x 10

EMOM 6
- Burpee x 12
- Lankku 45sek

3 min On, 1 min REST, 15 rounds

A) 2 min ROW + Dubai vatsat @ 12-16 kg Kb

B) 2 min BIKE ERG + C&J @ 50-60 kg

C) 2 min SKI + box jump/ viivajuoksu / lunges

5x2x1+1x60-75kg