WARM UP + TECHNIQUE 10-15min

TECHNIQUE:
10x RDL *sn grip + 5x GOOD MORNING

3x[1+1+1] PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE + OHS

3x TALL SNATCH + 3x TALL CLEAN + 3x TALL SPLIT JERK *both side

3x SLOW SNATCH PULL to HIP 5sec & HOLD HIP position 3sec & SLOW ECCENTRIC 5sec

*3-POSITION SNATCH COMPLEX ->
SNATCH from POWER POSITION + SNATCH BALANCE
SNATCH from ABOVE KNEE + SNATCH BALANCE
SNATCH + SNATCH BALANCE

*3-POSITION CLEAN + SPLIT JERK COMPLEX ->
CLEAN from POWER POSITION + 1+1x SPLIT JERK *both side
CLEAN from ABOVE KNEE + 1+1x SPLIT JERK *both side
CLEAN + 1+1x SPLIT JERK *both side

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SLOW PULL SNATCH + NINJA SNATCH BELOW KNEE + SNATCH BALANCE *slow pull mid thigh 3-5sec, *ninja=no feet
2x2x[2+2+2]@barbell, 1x2x[1+2+2]@50%, 1-2x2x[1+2+2]@60%, sn-%, rest btw sets 2min

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SLOW PULL CLEAN + NINJA CLEAN BELOW KNEE + SPLIT JERK *slow pull mid thigh 3-5sec, *ninja=no feet, *split jerk both side 1+1
2x2x[2+2+2]@barbell, 1x2x[1+2+2]@50%, 1-2x2x[1+2+2]@60%, jerk-%, rest btw sets 2min

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FLOATING HALTING SNATCH DEADLIFT + SNATCH PULL *full foot
*holding power position for 2-3 seconds, only the last 2 reps are technically floating
3+2@60-65-70%, sn-%, rest btw sets 2min

For time.
Work with a pair, split anyhow.

100 Calories
80 Knee raises
60 Wall balls 9/6
40 Thrusters 40/25
20 Burpees
-2 min rest-
20 Burpees
40 Thrusters 40/25
60 Wall balls
80 Knee raises
100 Calories
Cap 30

SET A | 4 rounds
6x back squat
8+8x DB plank drag through

SET B | 3 rounds
6+6x DB bulgarian dl
6-8x DB goblet cyclist squat
30s-40xsec hip thrust hold

AMRAP10min
20x KB goblet rev. Lunge (ygig)
10x sit up (synhcro)
20x KB swing (ygig)
10x V-up/tuck up (synchro)

3 Rounds @ focus on posture & quality

20–30m KB Front rack carry
12–15/side DB/KB side bend
0:20-0:30/side Copenhagen plank*

9'AMRAP
5 KB DL @20/12kg
5 KB squat clean
5 KB push press
20" plank

5:00 BikeErg + 3:00 Jog @ easy
+
2 Rounds
1:00 Run @ easy pace
0:30 Run @ moderate pace
0:20 Run @ harder pace
0:10 Run @ hardest pace

– Rest 0:30 before BikeErg –

2 Rounds
1:00 BikeErg @ easy pace
0:30 BikeErg @ moderate pace
0:20 BikeErg @ harder pace
0:10 BikeErg @ hardest pace

2 Rounds :

800m Run
2000m BikeErg
600m Run
2000m BikeErg
800m Run


- Rest 5:00 between intervals –

Run pace. Aim for runs to be at 3-5k pace (start at around 5k pace and build up on the final run IF you can)

Overview. This week’s run/bike intervals shift to longer, sustained work with just two bigger intervals. The interval structure forces you to manage your pace both on the run and the bike while holding form under fatigue.
Intent. Build aerobic capacity and practice settling quickly into rhythm on the run after long bike efforts. The long intervals require you to pace well and work hard to maintain solid mechanics.
Effort. Run segments at around 5k pace, holding splits within a few seconds across all reps. The 600m run is not a chance to surge but should remain steady, matching the rhythm of the 800s. BikeErg at 85–90% of threshold, even power, smooth cadence. The 5:00 rest is there to let you reset enough to repeat the second set without major drop-off.
Feel. Expect the second 2000m BikeErg in each set to feel hard before the final 800m run. Breathing will be heavy but you should stay in control. Overall, this should feel like an extended grind that demands patience and good pacing. The goal is to hit the same time on both sets even if the 2nd one might feel harder.
Adaptation. Improves durability for longer efforts, reinforces efficient running mechanics after extended bike work, and develops mental control to keep output steady in longer workouts.
Debrief. Take 2–3 minutes after the workout to reflect
– Were your run splits consistent across and within the intervals?
– Was your BikeErg pace and cadence stable from start to finish?
– Did the 5:00 rest feel sufficient, or did you begin to slow down on the 2nd interval?
Movement options. This session’s intent is to work on your running so ideally don’t swap that out. You could use a different machine instead of bike erg if you must.

Planks for 4 minutes (unbroken).

2 rounds:
30s side plank (R)
30s normal plank
30s side plank (L)
30s reverse plank

partner WOD
In 10 min:
collect 100 box jump together
5 syncro thruster at the beggining of every 2min @30/40kg
2' rest
8'AMRAP (YGIG)

15 cal row
12 pull up/ ring row
9 syncro front squat
3' rest
7' AMRAP (YGIG)
20 ttb/ leg raises/ knee raises
15 pike push up from box
10/10m burpee broad jump (no syncro)

Kahvakuula/käsipainosoutu vuorotahtiin 3x20-30 (10-15 / käsi)

Sjmv 3x20

Sivutaivutus 3x20 / puoli

Kyykky 3x12 (35-45-55%)

QuadBlast 2 kierrosta