3 rounds
40s easy -> 20s moderate -> 10s fast with cardio machine
3+3 squat strech
3 inch worm with push up
3 dynamic squat strech
6 scap pull ups
6 kipping knee raises

10'min

45"sec Ski

10m Bear walk
10 Pronate swimmers
10 KB swings
10 Ring rows biceps grip
10 Ring face pulls

RestDay!

❄️☃️⛄️🌤❄️☃️⛄️🌤❄️

1 snatch balance & 2 OH squats
1 set @ 65% of snatch balance
1 set @ 70%
1 set @ 73%
1 set @ 75%
1 set @ 78%
1 set @ 80%

Hang power snatch
4 reps @ 70% of max snatch x 2
3 reps @ 75% of max snatch x 2

Segment snatch deadlift (pause as the barbell breaks the floor, at the knee & at the mid-thigh)
5 x 4 @ 100% of max snatch

Back squat
5 @ 70% of max back squat
5 @ 80%
2 @ 85%
3 @ 90%
1 @ 100%

Big session today so no optional accessories!

Rest or Swimming Day
Warm Up
PYÖRITTELE OLKANIVELET KOTONA LÄMPIMÄKSI JA VENYTTELE
vatsalihakset/lonkankoukistajat/latsit/ojentajat valmiiksi ja sit uimahalliin.

Swim Session
6x25m warm up with different drills
then
150m mod/fast swim
rest 1 min
4x25m kick with 15-30s rest bwn
rest 1 min
150m fast swim
rest 1 min
4x25m kick with 15-30s rest bwn
rest 1 min
150m faster swim
rest 1 min
4x25m kick with 15-30s rest bwn
rest 1 min
150m fastest swim
cool down 50m pull

Skill/STR:
EMOM for 12 minutes:
1. 5+5 Single Arm DB Split Squats @build
2. 30-40s Double Under Practice
3. Rest

EMOM for 8 minutes:
1. max L-Hang/ Sc: Tuck Hang
2. 6 Double DB Hang Power Snatch @build

EMOM for 4 min:
8 Back Squats @ 50-60%

Rest 1 minute

EMOM for 3:
18 KB/DB Walking Lunges

Finisher
as fast as possible:
100 Tuck Ups

Alternate movements with a partner:
3 Rope declines OR 2 Rope climbs OR 1 Legless rope climb
10 Wall balls
12 KB swings
150m Run

5x every 2:00min
15/10 cal assault bike
8m hs walk
6 HSPU
- hs walk can be attempt
- hspu no abmat, can be deficit HSPU/push up

RestDay!