7' AMRAP
15 KB swing @20/12kg
12 alt. V-up
9 ring row

3 to 4 rounds for quality

10-seconds/side Single-arm bar hang
8 Blackburns
6 Pike thoracic extensions
4/side Tactical ankle rocks
2 e/side 90/90 to external rotations

For 30 to 40-minutes @ steady pace

Bike Erg
Every 5-minutes dismount and perform:
5/side Single-leg DB snatch

Metcon (time)
”D.T.”
5 Rounds for time:
12 Deadlifts
9 Hang power cleans
6 Push jerks
65-70 % 1 rm push jerk

Accessory:

3 Rounds of:
20 DB. Bench press, alt. arms. (10/10)
10 Strict chin-ups
8 external rotation db

Warm-up

Perform the following on BikeErg with a running clock :
@ 0:00 – 3:00: Easy (RPE 2)
@ 3:00 – 5:00: Pick the pace up a little (RPE 3)
@ 5:00 – 6:00: A little faster (RPE 4)
@ 6:00 – 7:00: Even faster (RPE 6)
@ 7:00 – 8:00: Ease off and recover (RPE 3)
@ 8:00 – 8:30: Hard effort (RPE 7)
@ 8:30 – 9:00: Ease off and recover (RPE 3)
@ 9:00 – 9:30: Even harder effort (RPE 8)
@ 9:30 – 10:30: Ease off and recover (RPE 3)
@ 10:30 – 11:00: Hardest effort (RPE 9)
@ 11:00 – 13:00: Ease off and recover (RPE 3)
@ 13:00 – 13:30: A little faster (RPE 4)
@ 13:30 – 14:00: Just a little faster (RPE 5)
After you’ve completed the warm-up, get off the bike and walk around for 3-minutes to get ready

2 rounds
5+5 banded shoulder flexion to etension
5-10 sit up + ball throw
20sec dead hang on bar

SET A I 4 rounds
5 sumo deadlift
6+6 banded plank row

SET B I 3 rounds
8 kneeling quad extension
6+6 copenhagen plank lift
6+6 1-leg DKB fr. box step up

2 x tabata
A)
KB goblet half squat
Miniband march
B)
1-leg v-up
Lying side crunch

WARM UP + TECHNIQUE 10-15min

2 rounds:
10 RDL *sn grip
10 BACK SQUAT
5 + 5 PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE
5 + 5 SNATCH DROP + OHS
5 + 5 TALL SNATCH + SNATCH from POWER POSITION

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SNATCH
1@climb to the maximum of the day, rest 2min

CLEAN + SPLIT JERK
1+1@climb to the maximum of the day, rest 2min

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BEGINNERS (alle 2 kuukautta harrastaneet):

SNATCH
2x3@barbell, 5x3@70%, rest btw sets 2min
*beginners bw 50% = 1RM snatch

CLEAN + JERK
2x2[1+1]@barbell, 3x2[1+1]@70%, jerk-%, rest btw sets 2min
*beginners bw 70% = 1RM clean+jerk

FRONT SQUAT + BACK SQUAT + 5 BOX JUMPS *boxihypyn vastaanotto mahdollisemman suoralle jalalle
2+2@up to 80%, rest btw sets 2min
*bw 80% = 1RM front squat

Run repeats

3 sets of:

600m @ 3K
– Rest 1:30 –
300m @ mile

– Rest 1:00 -

100m @ fast relaxed


– Rest 4:00 between sets –

SET A | 3 rounds:
8-10 sumo squat
8+8 1-leg hip thrust

SET B | 3 rounds:
6-8 BB rdl
8+8 banded plank knee raise

AMRAP10:
250m ski
10 v-up
20 sandbag lunge
10 DKB deadlift

3 rnds for quality
5/5 russian twist
5/5 hip airplane
5/5 side plank rotations

backsquat 3x2 @rpe9