400m run / 500m row / 1000m bike (both)
30 Dumbbell Snatch
30 syncro air squats
3:00 plank hold
30 burpee box step-ups
30 wallballs (same target)
30 syncro sit-ups
200 single unders

A:
Clean pull + power clean + frontsquat
5x1 @50%

B:
Non contact squat clean + squat clean + split jerk w. Pause at the catch 5x2+1+2 @65-70%

4 x 4 min AMRAP, rest 1 min

A.
8 cal erg
10 KBS
10 reverse lunge (with KB)

B.
5 target burpee
10 box jump over
10 one arm devil's press

Onnellista ja voimakasta uutta vuotta!

A.) Back squat w/2.sec pause atg
1.) 1×10 @30%
2.) 1×5 @50%
3.) Singles Adding weight till RPE8 ~90%

B.) Snatch
1.) Building weight
2.) 4×3 @65% (reseting after every rep)

C.) Clean & Jerk
1.) Warm up/Building weight
2.) 4×2+1 @65%

D.1) Lying leg raises w/pause @parallel/before heels hitting the floor
3×10

2-3 Rounds of

Amrap 4 min
40/30 Cal Row
Max Cal Bike Erg

-- 1 Min Rest --

Amrap 4 min
40/30 Cal Bike Erg
Max Cal Ski Erg

-- 1 Min Rest --

Amrap 4 min
40/30 Cal Ski Erg
Max Cal Row

-- 1 Min Rest --

For time

• 10 hang power cleans (♀ 105 lb, ♂ 155 lb)
• 1-minute hang from the pull-up bar
• 10 push jerks
• 1-minute handstand hold

Deadlift 4x4 @RPE 4
(2-4 reps in the tank)
Rest 2-3min between sets

Snatch
5 sets of 2 - pause above the knee, below the knee then finish. Add 1-3kg from last weeks set of 5

Snatch pulls
3 sets of 5 @ 85% of 1RM snatch

Press in spilt
4 sets of 5 reps to work on balance in receive of spilt position - moderate load 7RPE
YouTube for press in spilt

Tempo front squats
4 sets of 3 reps - 5 second on the way down, controlled on the way up - 5kg increase from last Monday’s front squats

Additional extras

DB bent over row - 3 sets of 10 as heavy as possible 9RPE
Lat pull down - 3 sets of 10 7RPE
Bird dog 3 sets of 10
YouTube for bird dog -