3x
5min ON/3min OFF
Run 600m
+
AMRAP in the remaining time of
3 Burpee over Bar
6 Thrusters 50/35kg
30 Double Unders

Run

3 sets:

500m Fast
90sec rest
400m Fast
90sec rest
300m fast

Rest 5 min

• 2-3min. Row/Bike/Run

• 2x
  12 Sit up
  9 Squat
  7 Ring Row
  5 Push up

• Mobility...

• Work on: Power snatch & Clean

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

c2b 20-25-10-5
burpee box jump over 10
run 2 rds käytävä

3 Sets For Calories:
3:00 Moderate
1:30 Moderate-Fast
0:45 Fast
0:15 Sprint  

Rest 1:30 After Each Work Interval.

RECOVERY

10-15:00 minutes of banded march.

---

45-60 minutes of zone 2 bike, row, ski, swim etc.

Zone 2 -sykealue on 60-70% maksimisykkeestä

Snatch work:

Complex:
- High hang snatch
- Hang snatch
- Snatch

Start with empty barbell and build from there

Build to a 1RM clean
Percentage examples below
Empty barbell drills
3 @ 70%
2 @ 80%
1 @ 85%
1 @ 90%
1 @ 96%
1 @ 102%
Continue to build if you achieve 102%

Build to a 1RM deadlift
Use percentage examples above

Build to a 1RM strict press
Use percentage examples above