1x [ 1 Power Clean + 1 Power Jerk ]

10-12 mins to build up to daily max!

Weighted Pull-up, four sets of fours.

3 x AMRAP10 in teams of 3-4, YGIG, divide anyhow,
rest 3min between AMRAPs

a) Buy in: 100cal row
into AMRAP:
50 plate gtoh
40 plate russian twist (1 rep = both sides)
30 burpee to plate
Rx: 15/10

b) Buy in: 100cal ski
into AMRAP:
50 jump over bar (1 rep = jump back and forth)
40 deadlift
30 power clean
Rx: 50/35

c) Buy in: 100cal bike erg
into AMRAP:
50 mb mountain climber (1 rep = both legs)
40 wb
30 slam ball
Rx: 9/6

2×3@barbell,
3@up to 75-80%,
1@up to 90-95%, sn-%, rest btw sets 2min

• Building
• Rest 2min btw sets

20 RM Back Squat

Paused Bench Press. Every rep. 2-3 sec on chest.

5 Sets of 4.

Go every 3:00

Emom 18

1) 4 Raakatempausta (kevyt/keskiraskas)
2) 4+4 Pistoolikyykkyä
3) Lepo

Anaerobic Capacity

BikeErg – Max ALL OUT 1-minute effort for average watts

Brief. Your goal is to test your MAXIMAL output for a 1-minute effort. You MUST go hard from the beginning and then hold on. (Whatever you do, DO NOT STOP! This will kill your average watt output and invalidate the test.)
Setup. Work through the PM monitor on the bike as follows:
1) “Select workout”
2) “New workout”
3) “Single time (1:00, split time 0:20)”

After you finish the 1-minute:
1. Record your results (it’s a good idea to take a photo of your PM monitor screen, rotating through all available data), you might need someone to help you with this.
2. Walk around for 2 to 3-minutes to recover.
3. Pedal @ easy pace for 3 to 5-minutes.
4. You’re done (and still alive)! Congrats!!!
Strategy. 1) Sprint, 2) Don’t die, 3) Die a little, 4) it’s ok JUST DON’T STOP!!!!!. See checkpoints for details.
Checkpoints.
@ 0:00 – 0:20: HARD EFFORT, PUSH (You might start standing to ramp the bike up, then shift to sitting @ 0:15 – 0:20)
@ 0:20 – 0:40: It’ll start to really suck, FIGHT to keep as high a pace as possible!!!
@ 0:40 – 1:00: You’ll feel like running through mud, YOU MUST KEEP PUSHING AS HARD AS YOU CAN!!!! Whatever you do, DO NOT STOP!!!! Show what you’re made of and FINISH STRONG!!!!

BikeErg

Max steady 5-minute effort for average watts/total calories/distance

Brief. Your goal is to test the highest STEADY pace (avg. watts) you can maintain for 5-minutes.
Setup. Work through the PM monitor on the bike as follows:
1) “Select workout”
2) “New workout”
3) “Single time (5:00, split time 1:00)”
Recover for 15-minutes before part #2.

After you finish the 5-minutes:
1. Record your results (it’s a good idea to take a photo of your PM monitor screen, rotating through all available data), you might need someone to help you with this.
2. Walk around or pedal @ easy pace for 3-minutes to recover.
3. Have some carbs/electrolytes or just water
4. Pedal @ easy pace to recover. You can rest the final 1 to 2-minutes if wanted before you move to the next test.
Strategy. Start @ a pace you think you might be able to keep for the whole 5-minutes. Remember that we are looking for consistent effort (same watts through the 5-minutes), too hard and you’ll die out, too easy and you are not testing your actual limits.
Checkpoints.
@ 2:30 – You should feel like you might just be able to keep the pace until the end but it’s going to suck. If it’s feeling a bit easy, pick up your pace by 5-15 watts.
@ 3:00 – You should be digging deep to maintain, if you can pick up the pace at this point, you started too slow, time to make up for it.
@ 4:00 – You should be barely holding on to your pace, time to FIGHT for it.