WARM-UP

5-10min jog/Run. Get some side steps, high knees, heels to bum etc.

Perfect Stretch

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CONDITIONING

Run 60sec with your 5k pace (RPE 4) and 60sec with easy jogging (RPE 2-3) for 10min longer than your 5k time is.

This can be done with a rower or other machine as well. With the same principles.

Or Run 5k for time (RPE 5), if you have not done that yet.

HARDCORE version:

Run 15x400m, 60sec rest between

Target: run with your 5k pace. These are NOT all out sprints. Overall RPE 4

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COOL DOWN

5min jog with nose breathing only.

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

0-3' 35 Cal row
3-6' AMRAP
10 Dball Sqt
10 Dball over burpee
6-9' 35 cal row
9-12' AMRAP
10 Dball Clean
10 Dball over burpee
12-15' 35 cal row
15-18' AMRAP
10 Dball Press
10 Dball over burpee
18-21' 35 cal row

Front squat 3 x 70%, 2 x 80%, 1 x 90%

AMRAP 13′

3 Power Clean @ 60/40

1 Bar Muscle Ups

3 Power Clean

2 Bar Muscle Ups

3 Power Clean

3 Bar Muscle Ups

… add 1 BMU each set

Eilinen/Lepo

Snatch balance
4x3r
2 reps in the tank.
Rest as needed.

CNJ 5x1
Clean pull 5x2
Back squat 5x4

120 min
Warm up for 25 min

1.Strength
A. Daily Max in Squat clean thruster + Split jerk (TnG)

2.Metcon
A. For Time:
30 Deadlifts 100/70kg > 60 kg
30 Chest to bar
30 Deadlifts 100/70kg > 60 kg
Time: 5.54

Rest as needed

B. For Time:
"Acid bath"
500m ski - 2.06
500m row - 1.57
1000m bike - 1.54
Time: 6.18

3.Accessory
A. 3 sets:
Hanging leg lifts on parallettes x Max effort - 10 10 10
15 DB Bench - 25 25 25 lbs

5 kierrosta

5 Rintatankoon
9 Overhead squat