A: Muscle snatch without hip contact + Muscle snatch with hip contact @up to heavy
B: Snatch balance triples from rack
C: Emom 8’: Power clean+ squat clean+ squat + Jerk

3 sets
10-20 sit ups
10+10m OH carry
5+5 windmill
5-10 hanging Leg raise

In teams of 3
900 M Row
600 M Run
30 Power Snatch @60/42.5kg
900 M Row
600 M Run
30 Overhead Squats
900 M Row
600 M Run
- Goal: Challenging pace splitting work as desired. Barbell load should be heavier and done in sets of 5 reps at a time.

Rx+: @70/47.5kg

EILINEN / LEPO / 60 min PK-LENKKI

Rest day - what did you do?

For time:

• 40 jumping jacks
• 30 push-ups
• 20 cleans

You can break the sets if needed

EMOM 16:00
Minute 1: 30 Double Unders
Minute 2: 15 Kipping Pull-ups
Minute 3: 30 Shoulder Taps - total
Minute 4: 15 Push-ups
- Goal: Each should be capable of being done in 30-40s, challenging pace

This session is designed to build your full-body endurance, strength, and mental resilience through 10 zones. There are no designated rest periods in this workout and that’s by design. It's up to you, the athlete, to manage your effort. Feel free to rest whenever you need, but remember: the goal is to keep your body in motion as much as possible. This trains your ability to self-regulate under fatigue, just like in competition

-1 Round
-Work 3,5min

Zone 1: Run

Zone 2: SB Lunges

Zone 3: RowErg

Zone 4: SB Lunges

Zone 5: Run

Zone 6: SkiErg

Zone 7: Sled Push YGIG

Zone 8: SkiErg

Zone 9: Sled Pull YGIG

Zone 10:
1) DB Thruster x 10
2) Band High Pull x 10
3) WB x 10
4) Pushup x 10

30 min workout
Deck of cards
Club = Row or Ski cal + 5/ + 3
Diamond = Devil`s Press + 3/ + 1
Heart = Pistol squat
Spade = Kettlebell swing