3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

LÄMMITTELY
2 kierrosta - 60s./liike
1. Soutu / pyörä
2. Mittarimato
3. Askelkyykky taakse
4. Istuen v-nostot lp
5. Lantionnosto selkä stepperillä

VOIMA
Laskevilla toistoilla: x 8 - 6 - 4
1. Maastaveto
2. Kulmasoutu tuettuna kp oik. + vas.
3. Istuen pystypunnerrus kpt / tanko

KEHONHUOLTO/VENYTTELY

Build to days 4RM Bench Press

Romanian Deadlift 1x10

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

AMRAP12
- Maljakyykky x 10
- Russian heiluri x 10 (raskaalla)
- Ergo 1 min

3 x 4min AMRAP
- Burpee mave x 5
- Rive x 10
- Abmat istumaannousu x 12-15

Rivet yhdellä kädellä / kierros.
1min huili kierrosten välissä.

FINISHER
2 kierrosta:
- Raskailla kuulilla farmari pito 1 min
- Cardio sprintti (viivajuoksu / ergo) 1 min

3 Rounds for time
21/15 (cal) BikeErg
15 DB Bench presses @ 2 x 32.5/22.5kg (70/55lbs)
12 Deadlifts @ 143/100kg (315/220lbs)

Time cap. 12:00

– Rest 8:00 before part B –

B) For time
30 Toes-to-bars
30 DB Thrusters @ 2 x 22.5/15kg (50/35lbs)
30 Toes-to-bars

Time cap. 7:00

SESSION NOTES
Overview. Part A triplet is about seeing how hard you can push the bike and how far you can take the DB bench and deadlift sets without hitting a wall. Part B is a short gymnastics and DB thruster test where you need to be smart to break the movements to your capacity to keep moving.

Strategy.
Part A – Bike at a strong but repeatable pace. A useful target is around your hard 5 minute BikeErg pace, or a pace that lets you still get off the bike and start bench pressing within a few seconds. If you need a long reset before the DBs, the bike was too aggressive.

DB bench press needs a clear set plan from round one. If 15 unbroken feels safe, take it, but don’t force reps close to failure. For many athletes, 9-6 or 8-7 will be faster across all three rounds than one big set followed by long rest.

Deadlifts are heavy enough that it’s worth setting up well every round. Unbroken is fine if positions stay strong, but quick sets of 6-6 or 7-5 may be better if it keeps the bar moving and protects the back. Don’t stand over the bar for a long time, make your breaks intentional.

Part B – The first 30 TTB should not be a max set. Break early enough that you can start the DB thrusters quickly. Think repeatable sets with short rest: 15-10-5, 10-10-10, 8-8-7-7, or fast 5s depending on capacity.

DB thrusters are the workout separator. Clean the DBs once, settle, and commit to meaningful sets. Breathe at the top, keep the reps smooth, and avoid dropping the DBs every few reps. The final 30 TTB will be harder than the first, so expect to use smaller sets with shorter rests to chip away rather than waiting to feel recovered for big sets.

Instructions. Rest 8:00 between parts. Use the rest to reset breathing, take a drink, check grip and hands, prep the movements and make a clear TTB break plan before Part B.

For Part A, set the BikeErg close to the bench and barbell with enough space to move safely around the DBs. Have the bench setup ready before starting. For Part B, keep DBs close to the pull-up bar so transitions are direct.

Debrief.
– Did your bike pace allow you to start bench presses quickly each round?
– How did your DB bench plan work out? How about deadlifts?
– Did your first TTB set in Part B help or hurt the DB thrusters?
– What would you adjust to keep the final 30 TTB moving better next time?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options (A).
BikeErg → Air/Echo bike, Row or SkiErg for same calories
DB bench press → 2 x 27.5/20kg (60/45lbs), 2 x 22.5/15kg (50/35lbs), 2 x 15/10kg (35/20lbs)
Deadlift → 125/93kg (275/205lbs), 111/83kg (245/185lbs), 102/70kg (225/155lbs), 83/61kg (185/135lbs), 70/47.5kg (155/105lbs). This should be moderately heavy weight you can do unbroken for at least 15 reps.

Movement options (B).
Toes-to-bar → Reduce reps (20 to 25 reps) → toes-to-rings → Hanging knee raise → V-ups
DB thrusters → 15/10kg (35/20lbs)

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Power snatch + Deep power snatch + Snatch

5 to 7 x 1+1+1 @ 60+%, Go every 1:30-2:00

This is a snatch where you catch the bar in three (3) different positions, each one deeper than the previous one.

1 – Catch in the power position, pause for a second, stand up to finish the rep
2 – Catch in a deep power position (hips just above the knee), pause for a second, stand up to finish the rep
3 – Regular snatch

Deadlift 1x3