BikeErg intervals

3 Min Easy
5 Min Hard (95-100 RPM)
2 Min Easy Easy Recovery “Spin”
3x (2 Min Hard (95-100 RPM), 30 Sec Easy Recovery)
1 Min Easy Easy Recovery “Spin”
4x (1 Min Harder (100-105 RPM), 30 Sec Easy Recovery)
1 Min Easy Easy Recovery “Spin”
3x (2 Min Hard (95-100 RPM), 30 Sec Easy Recovery)
2 Min Easy Easy Recovery “Spin”
5 Min Hard (95-100 RPM)
3 Min Easy

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

Voima
E3MOM, 4 rounds
8+8 single arm kb/db press

WOD
16min EMOM
1.min 6-12 wall ball
2.min 10-20 plank shoulder tap
3.min 6-12cal ergo
4.min rest

As many reps as possible in 4 minutes of

• 3 wall-facing strict handstand push-ups
• 5 shuttle runs

As many reps as possible in 4 minutes of
- 6 strict handstand push-ups
- 5 shuttle runs

As many reps as possible in 4 minutes of
- 9 kipping handstand push-ups
- 5 shuttle runs

1 shuttle run = 25 feet down and 25 feet back

Row: 10 x 500m. Goal is to row fast in the anaerobic zone. 1 min rest between sets.

Alternate A1/A2

A1. Front foot elevated back rack reverse lunge – 3 to 4 x 6-8/side @ RPE 8, rest 1:00 before A2

A2. Strict pull up – 3 to 4 x 4 @ RPE 8, rest 2:00 before A1

– Set up a 2″ mat or a 10kg/25lbs plate (safely) to create a small deficit to step back from for the lunges
– In each set, do all the repetitions on one side (start with your “weaker” side), then rack the bar for 10 seconds if needed before doing all the repetitions on the opposite side.

WARM UP + TECHNIQUE 10-15min

1 rounds:
10 RDL *jerk grip
5 + 5 FRONT SQUAT + BACK SQUAT
5+5 SQUAT JUMP *syväkyykystä hyppy + DROP SQUAT *seisonnasta pudotus syväkyykkyyn, aktiivnen alasmeno - ei lysähdetä alle, tiukka keskivartalo - jalkojen levitys sivulle
5 STEPPING JERK BALANCE *both side, rytmi taka-etu
5 + 5 OHS + SNATCH BALANCE
5 + 5 + 5 TALL SNATCH + TALL CLEAN + TALL SPLIT JERK *lähtö koko jalkapohja lattiassa, terävä kääntö alle

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SNATCH *time cap 20min
1@climb to the maximum of the day, rest 2min

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CLEAN + JERK *time cap 20min
1+1@climb to the maximum of the day, rest 2min

DT - each round for time, rest 1:1 - 5 RFT
12 Deadlift
9 Hang Power Cleans
6 Shoulder to Overhead

@70/45

After workout wb practice

for time