2 Rounds
8 Scapular push-ups
5 Tempo (slow) push-ups
8 Scapular pull-ups
3-5 Strict pull ups
+
2 Rounds
12 Air squats (controlled tempo)
30 Speed rope skips
10 Single leg DB snatches, alt
+
Build to workout weight on DB snatches and thrusters
* Few short sets of wall walks, double-unders and chest-to-bars between sets
+
@ workout weight
10/7 (cal) Air bike
4 DB snatches, alt
2 Wall walks
20 Double-unders
4 DB thrusters
6 Chest-to-bar pull ups

LÄMMITTELY
2 kierrosta
Varvas - kantapää nostot
Seinäistunnassa pohjenousut
Seinällä varpaiden nostot
Seinällä rangan rullaus
Kyykky kierto alas + pään ympäri lp
Vaaka + polvennosto lp
Kasakkakyykky + polvennosto lp
Kerä - kuppi
Selän ojennus päinmakuulla

KIERTOHARJOITUS
4 kierrosta - 35s./25s.
1. Maastaveto
2. Landmine työntö
3. Hiihtolaite
4. Gorillasoutu
5. Pallon heitto seinään kierrolla
Lepo kierrosten välissä

A) Burpee Technique

B) ENDURANCE

AMRAP 30:

Buy In: 1km Run
Into,

20m Burpee Broad Jump
40m Farmers Carry
20x KB Swing
200m Ski Erg

Osana supersettiä.

800m Jog / 800m Row
+
2 Rounds
10 Pike T-extensions
5 Scapular pull-ups
3 Strict pull-ups
1 Active/passive shoulder extension (use a stick, each position 10-seconds)
5 Tension swings (sponge/block between feet)
+
Bar muscle-up drills – 2 Rounds
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps (to work on timing)
+
Build to working weight for SB cleans and squats
* Small sets of wall walks and bar muscle-ups between sets
+
Once through @ workout weight
200m Run / Row
2 Wall walks
3 SB squats
200m Run / Row
2 SB cleans
3 Bar muscle-ups

Snatch

A) Build Up To Days Heavy

• 2 Power Snatch From Blocks (Above Knee)

B) Squat Snatch

• 5x1 @technical Heavy

*rest 3min between sets

C) Snatch Pull

• 5x1 @115-120%

Metcon

3 Sets:

• 20 GHD
• 10 Bar Over Burpee
• 10/20/30 Power Snatch @50kg, 40kg, 30kg

Rest 1:1

Accessories

A) 3-4x Superset

• 6/6 Front Foot Elevated Split Squat (2xDB)
• 45/45s Copenhagen Plank

Build to workout weight for Devils presses

• Practice few sets of shuttle runs, wall balls and box jump overs between sets + 1-2 rounds 4 Shuttle runs, 25’/7.62m 8 Wall balls 12/8 (cal) Row 4 Box jump overs 8/6 (cal) Air bike 4 Single-arm DB Devils presses

Julkaistaan myöhemmin.

Run repeats

3 Sets of
2x300m @ mile pace*

– 100m jog between reps –

— Rest 3:00 between sets —

• RPE 8-9/10, Fast but not forced pace.

Cues (A). Stay tall with quick, light steps, relaxed arms, and steady rhythm. Smooth execution matters more than raw speed.
Feel (A). Each 300m rep should feel fast but fully controlled, about 8/10 effort. You’re working near mile race rhythm, but holding back enough to maintain form and focus. The goal is to finish each set feeling strong, not completely gassed.

B) Sprint-Float-Sprint drill (optional) –

3-4 x (20m sprint → 20m float → 20m sprint)*
– Walk 100m slowly for recovery –

• 20 meters fast (~95% effort), 20 meters float (easy stride, don’t slow to a jog), 20 meters fast again

Cues (B). Smooth transition from sprint → float, Cadence and relaxation over aggression, “Snap, float, snap” rhythm
Feel (B). Think: same rhythm, different gears (sprint vs float).
First 20m: Quick and tall, but not straining
Float 20m: Maintain cadence, drop effort slightly, stay light
Final 20m: Snap back into fast stride without tensing up