4 rounds @ steady pace

3-minutes Air bike
20 Hand-to-hand swings
1 e/side Turkish get-up

3 rounds for quality

40m KB overhead carry
3 Seiza squat sits
20 Straight arm band pulldown
10 Alternating Landmine cossacks

A: Snatch pull max.
B: Squat snatch 3x3
C: Squat clean+ double front squat + split jerk 3x3

EMOM x 16 (45 sec work/15 sec rest)

1: AMRAP: Echo/Ski/Row
2: AMRAP: Double DB Hang Squat Clean Thrusters
3: AMRAP: Lateral Burpees over the DB’s
4: Rest

3:00 Jog / 3:00 Echo@ easy
2:00 Run / 2:00 Echo @ moderate
1:00 Run @ moderate hard
+
2 Rounds
8 Goblet squats (slow tempo)
5 Scapular pull-ups
5/side Bottom-up KB presses
0:10-0:20 Hollow hold
0:10-0:20 Arch hold
+
Build to workout weight for overhead squats
– Kipping Toes-to-Bar Complex – 1-3x between 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
+
1-2 Rounds @ workout weight
200m Run
6 Overhead squats
6 Toes-to-bars
12/8 (cal) Echo bike

– Rest 0:30 between rounds –

8 Intervals
New start every 6th minute
Alt A and B

A.
12-20 Calories Row/Bike

5 Pushups
10 Sit-ups
15 Squats

10-16 KB Swings
10-16 Box Jumps
10-16 Wall Balls

B.
12-20 Calories SkiErg/Echo

5 Pushups
10 Sit-ups
15 Squats

10-16 DB Snatches
10-16 Ring Rows
10-16 Burpees

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

2x2x[1+2]@barbell, 3x[1+1]@90-92%, rest btw sets 2min

Every 8 minutes for 40 minutes (5 sets) for consistency:
20/15 cal row or ski
15 med ball cleans 9/6 kg
30 double unders
15 v-ups
20/15 cal row or ski

Session 3 is a mixed session with a max test on our snatch balance that we will use for accessory work in the next few weeks

Snatch balance
Build to a heavy from the rack
Then perform 2 drop sets to build confidence in our receive position
3 x 2 @ 80% of max achieved

Clean grip deadlift
5 x 3 @ 90% of 1RM clean

Muscle clean into strict press
5 x 3 @ 80% of 1RM strict press

Optional accessories
3 sets
10 single leg side box squat
30 ISO GHD hold

3-4 Sets:
A. 8-12 x 45° Reverse Dumbbell Fly
B. 60-90s Side Plank
C. 8-12 x Staggered Hip Thrusts