3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

2 Rounds
10/side Xiao Pengs
3 Scapular swimmers (prone position)
10 Banded good mornings
+
2 Rounds
5 Scapular pull-ups
3 Strict pull-ups
5 Table top raises
10 V-ups
+
2 Rounds
30 Single-unders
5 Tension swings (sponge/block between feet)
3-5 Pike compression slides
5/side Half-kneeling press
+
Kipping Toes-to-Bar complex – 2 sets
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
Rest 30-seconds b/t sets (set = all 3 movements)
+
Build up to 2nd or 3rd barbell weight for Clean and jerks
* Few short sets of chest-to-bar, toes-to-bars and double-unders between weights
+
@ workout pace
25 Double-unders
7 Toes-to-bars
3 Clean and jerks @ 1st weight
25 Double-unders
7 Chest-to-bar pull-ups
1 Clean and jerk @ 1st weight

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

E2:00 x 8, alt. A & B:

A) back rack elevated r. lunges 6/6
B) 10-12 d-db floor press

400m juoksu
20 wall ball 10lbs
400m juoksu
25m kelkka työntö 40kg paino kelkkaan
400m juoksu
250m soutu
400m juoksu
20m burbee broad jump
400m juoksu
250m ski-erg
400m juoksu
25m kelkka veto 20kg paino kelkkaan
400m juoksu
50m farmers carry 2x16kg kb
400m juoksu
25m db lunges 2x10kg db

Tc 60min

3 x alkavalla 4 minuutilla

3 maastaveto, 70%->80% (nousevat painot)
6-10 rengassoutu

Run 3000m for time

Overview. This is your chance to put the last weeks of work into action. The 3K time trial is short, intense, and rewarding. A great test of pacing, control, and finish. Start with confidence, stay smooth in the middle, and aim to finish strong.
You’re not trying to prove anything in the first 400m. Trust your pacing, run with control, and let your effort build naturally. If you’ve trained consistently, you’re ready for this.
Adaptation. Assessment of race-specific fitness: your ability to settle into race rhythm, tolerate increasing discomfort, and execute a strong finish under fatigue.
Pace/Effort. Your goal is even effort with a strong finish, not a heroic first 400m. Think of the 3K as three parts:
First 1000m – Settle into your target pace
Start just a touch slower than goal 3K pace for the first 200–300m, then lock into your rhythm. It should feel strong but controlled: breathing under control, legs turning over smoothly. You should finish this segment knowing you can keep going without red-lining.
Middle 1000m – Hold effort under fatigue
This is the hardest part of the race. Your goal is to not slow down. Expect to feel uncomfortable here: stay upright, focus on breathing, and maintain cadence. Don’t try to push yet, just hold your pace.
Final 1000m – Finish with effort, not tension
If you’ve paced the first two segments well, you’ll be able to pick your effort up a bit without breaking form. Focus on strong arm drive, quick turnover, and relaxed face/shoulders. No need to sprint early: aim for a steady increase over the last 400–600m.
Debrief. Take 2–3 minutes after the workout to reflect
– How well did you pace the first 1000m? Did it set you up or cost you later?
– Were you able to stay consistent through the middle section?
– Did you maintain form and effort in the final 1000m, or were you just trying to hold on?
– What’s one thing you did really well in this race?
– What’s one thing you’d adjust next time?
The goal of this debrief is to help you understand your race, not just your time. Use what you learned to guide your upcoming runs

Rive ja työntö

A) On the minute for 10 minutes
1) 3 snatch pulls + 3 tall snatches
2) 3 muscle snatches + 3 snatch balances
*Work up from empty bar to max 40%.

B) On the minute for 10 minutes
1) 2 snatch pulls + 1 squat snatch
2) 1 squat snatch + 2 snatch balances
*Work up from 50%.

C) 3 rounds
10 Pendlay rows
10 Lu raises

Back squats
Increase weights with 5-4-3-2 reps