Active Recovery

Primary
Swim 500 meters at easy pace
20min Mobility Work with Resistance Band and Foam Roller

Alternates to Swim
20-25min Bike or Jog at a moderate to easy pace &
20min Mobility Work with Resistance Band and Foam Roller

Or

Yoga 40-60 minutes

3 Sets:
400m Fast
Rest 1:00
300m Fast
Rest 1:00
200m Fast
Rest 3:00

For Time [20min CAP]:
10-9-8-7-6-5-4-3-2-1 Clusters 43/29kg
200m Run

60-70 Minutes @ HR Zone 2-3

7 Minutes Any Machine
1 Legless Rope Climb
3 Heavy Overhead Squats
5-10 Strict HSPU

Warm Up
2 sets
2:00 Rowing or Air bike
10+10 banded monster walk
10 banded hip bridges
5 push up to downdog pose
15 ring row
5 wall squats
5 barbell OHS with 3 sec pause
then start to build for OHS working weights. Hit the sets and after that prep for snatches and toes to bars!

Partner workout
For time
200 one arm DB thruster 22,5/15
200 one arm DB bent over row
200 mountain climber
200 back extension

Share repetitions anyhow with your partner

A) Amrap 12
500m row
12 clean and jerks (85% of 1rm)
12 burpee over bar

Rest 5min

B) Amrap 12
500m bike
12 snatch (85% of 1rm)
12 t2b

Thruster 5 RM (first lift from ground)

REST DAY

Emom 50

1) Kone
2) Kone
3) 45s Sivukyykystä lonkankoukistajavenytykseen
4) 45s Rintarangan kierto + Takareisiojennus 4+4
5) Lepo