Deadlift
2x3 @75-80%
3x2 @82,5%+

Rest & Recover

20 min AMRAP
Ygig;
10 pull ups
20 dB floor press
20 tricep extensions dB 22.5/15kg
20 bicep curls 25/15kg

Split Reps as you like

E90s x9

2 hang power snatch

8 x 20s. on 10s. off
wall sit hold
HS hold
dead hang

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Stimulus:
Static strength and positional control
Build endurance in key support positions
RPE: 5–6, Should burn, but stay fully in control
Coach tip:
Control your breathing from the start
Prioritize strong, balanced positions over duration

2x2000m Row (go hard, but keep the same pace in both sets)

• 2min rest between sets

Write down the total time.

For time :

Row 5k

TC 24

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Row intervals (over/under)

3 sets of 4 rounds (8:00)

0:30 @ 115-130% FTP 20
1:30 @ 85-90%FTP20

– Bike 7 minutes @ 40-50%FTP20 recovery –

4x5 Barbell Bent over Row
-slow and strict

E1.20M x 8
2 hang squat clean

Up to heavy. Start at 60% of 1rm clean. Noustaan raskaaseen, mutta tekniseen painoon.