Soutu 10km

Warm Up
2 rounds
2 min cardio
4 inch worm + push up
4 russian baby strech
8 plate gtoh
8+8 plate halos
then some barbell prep for power snatch

Strenght
Power Snatch 4x5reps@light/mod to mod/heavy
rest 1-2 min bwn sets
Power Clean&Jerk 4x5reps@light/mod to mod heavy
rest 1-2 min bwn sets

Metcon
3x2min on / 2 min off
rowing
ski erg
air bike
one time each machine, alt time with partner. keep mod/fast pace

3 sets:
3 Tempo Front Squats 50X1 @70-75% 1RM Front Squat
- Rest as needed btw sets

Lunges 10-10-6

Warm Up
Do some overall mobility and activation as you like.
Then movement prep as needed and start workout!

Metcon
Rounds 1-2:
2-3 min rowing @very easy/easy + 2x8-12 tempo db bench press, rest 30-45s bwn set
Rounds 3-4:
2-3 min bike or run@very easy/easy + 2x8-12 double db romanian deadlifts , rest 30-45s bwn set
Rounds 5-6:
2-3 min ski @very easy/easy + 2x4-6 burpee pull ups, rest 30-45s bwn set
Rounds 7-8:
2-3 min air bike @very easy/easy + 2x4-6 single arm db power clean, rest 30-45s bwn set

1 1/4 Front Squat x 3 reps
- build to a heavy set in 15 mins
- 2 mins rest btw heavy sets

3 sets:
3 Shoulder Presses + 3 Push Presses @70-75% 1RM Shoulder Press
- 10-15sec Hold on top of the last rep
- Rest 2min btw sets
- Focus on good ROM

Partner workout

For time: (YG,IG)
80/60 Machine Calories
60 Box Jumps @ 60/50cm
40 Dumbbell Hang Clean & Jerks, 2x22.5/15 kg
20 Plate Deck Squats, 15/10 kg
10 Strict Burpee pull up
-- then --
45 Dumbbell Power Cleans, 2x22.5/15 kg
Machine, 500 m - Partner Holding Front Plank
30 Dumbbell Power Cleans,
Machine, 500 m - Partner Holding Front Plank
15 Dumbbell Power Cleans,
Machine, 500 m - Partner Holding Front Plank
-- then --
4 rounds of: (YG,IG)
20 Toes-to-bars
20 Front Squats, 70/43 kg

Timecap: 35 mins

For Time
50 Wallballs 9kg
40 KBS 24kg
30 Abmat situps
20 DB Box step overs 2x17,5kg
10 Burpee box jump overs

Timecap: 12min

21 x 40s on / 20s off
1.row
2.bike-erg/echo/ski
3.rest

@ RPE 3-4; hr 75-85%/max
-> valitse tavoite ylläpidettävään calorimäärään laitteisiin.