3:00 Row + 3:00 Echo bike@ easy pace
2:00 Row @ moderate pace
+
2-3 Rounds
5/side Elevated ankle lunge
5/side Cossack squat
5/side Tactical ankle rocks, alternating
+
Barbell prep
5 – 3 – 1 of each @ empty barbell
Hang muscle snatch
Behind the neck snatch grip press
Hang power snatch
Overhead squat
Power snatch

LÄMMITTELY
2 x 40s./20s.
1. Eteentaivutus + kierrot
2. Rullan kanssa käsien työntö ylös
3. Pystypunnerrus seinällä
4. Vaaka kuminauhan kanssa oik.
5. Vaaka kuminauhan kanssa vas.
6. Skorpioni / kierrot seinällä

VOIMA
3 x 12 Takakyykky
3 x 12 Pystypunnerrus

CIRCUIT
2 x 30s./20s.
1. Arnolds press
2. Stepperille/boksille nousu
3. Gorillasoutu
4. Vuorikiipeilijä

1. Power snatch + Hang power snatch 1+2. 10 sets every 90 seconds.
2. Pause overhead squat 6 x 2 climbing.

WARM UP
15-20min easy pace bike

Then:
E3MOM 3-5 rounds
1) run
2) row
3) bike
4) echo/ or ski

COOL DOWN
10-20min easy pace bike
(Steady pace / ave hr zone 2)

A. Endurance ”ANNIE”, AMRAP 15 min.
10-20-30-40-50 etc. reps
Double-Unders
Sit-Up
+ 10/8 cal. row/ski each round

• REST 4 min. -

B. AMRAP 15 min
2-4-6-8-10-12-14-16 etc.
Front squats (from the floor) @42,4/30kg
T2B
Push press
Shuttle run (10m = 1 rep)

For load

• 1 deadlift
• 2 hang power cleans
• 3 front squats

4 rounds @ steady pace
12 Hanging scapula rolls, alternating
10 Blackburns
8 Tactical ankle rocks, alternating
6 Pike thoracic extensions
4 e/side 90/90 to external rotations
20m e/side Front rack + overhead carry
4 rounds @ easy pace, reset briefly between each rep to ensure high quality and high recruitment of fast twitch fibres.
5 High box jumps
5 Plyo push-ups
5 Ball slams
10 Hike cleans

Deadlift 5x5
Moderate weight

4 rounds for consistency:
15 power cleans 30/20 kg
12 thrusters 30/20 kg
1 min rest
400 m run or 50/40 cal bike or row
2 min rest

RestDay!