E90S for 15min(10 rounds)
Snatch x3 @light weight, focus speed
+
E2M for 16min (8rounds)
Back squat x5 @light to moderate weight
Use same weight for all rounds
Last set amrap

Maijun spessut

For time

• 1-minute L-sit hold

• 400-meter run

• 1-minute L-sit hold

• 400-meter run

• 1-minute L-sit hold

• 400-meter run

• 1-minute L-sit hold

• 400-meter run

3 rounds
10/8 cal bike or row
10 good mornings
10 passthroughs

Deadlifts
Build to a heavy 3RM

Then do.......
E2MOM x3
3 reps @ 90-95% of that heavy 3RM

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

EILINEN

tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

tai

PAINONNOSTAJAN LENKKI 25-30min
KÄVELY 5 min
HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
KÄVELYÄ 200m + KOVAA JUOKSUA 150m
KÄVELYÄ 200m + SPURTTI 100m
KÄVELYÄ 200m + REIPAS SPURTTI 50m
KÄVELYÄ 200m + KOVA SPURTTI 30m
KÄVELYÄ 200m + KOVA SPURTTI 30m
HIDASTA JUOKSUA 5min
KÄVELY 5 min

5-8km light run

RestDay!

Shoulder press 5-5-5-5-5
*Build up in weight for each set. Aim for a new 5rm on the last set.