Warm up
2 rounds
30 lateral jumps over stick/line
6-8 stick over burpees
10 pass thoughs
5 tall muscle snatch with stick
5 snatch grip press behind neck
5 ohs

Weightlifting skills
Clean&jerk
3 reps each movement:
hang power cleans
front squats
shoulder press in split position
clean&jerk
5-7 rounds total

Workout
Try to be explosive on each rep, we dont want to
slow down during working

Every 2 min for 6 minutes (3sets)
8-10 jumping air squats
Every 2 min for 6 minutes (3sets)
8-10 jumping lunges
Every 2 min for 6 minutes (3sets)
8-10 clapping push ups (you can be on your knees)
Every 2 min for 6 minutes (3sets)
8-10 single arm press/push press with kb/db (R/L)

Cool down / Mobility
2 rounds
25 jumping jacks
10+10 käsien/hartioiden pyörittelyt (eteen/taaksepäin)
5+5 bodyweight windmills (tempo 2-3 sec down/up)
20 high knees
rest 30 sec bwn round
Video link below :

For time:
10 rounds:
10 DB/KB Hang C&J (5+5)
50m Shuttle Run (25m+25m)

Straight into

5 rounds:
10 Push-Up
50m Shuttle Run (25m+25m)

50m Shuttle Run = Run 25m, touch the ground and turn back

EMOM for 10min, 2 Cleans, add weight every minute (start at about 60% of max), if a miss occues, drop 5kg and countine with that weight reminder of the 10min.

5min Row, 30sec easy, 30sec hard. Increase the pace each minute.

3 rounds: 
2+2 DB Snatch into Thruster video
10 Kipping Swing
5 V-Up

Banded Shoulder Flow video + 5 Down Dog to Cobra video

Ring skills

Wod
12 min amrap
200m Run/Row
12 DB/KB clean and jerk
8 Pull up

WARM-UP

3-6 rounds of Body Flow video

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CONDITIONING

“KB/DB Four Card Roulette”

E4MOM x13 = 52min

Flip 4 cards:

1st card= Burpee
2nd card= KBS or DB Swing
3rd card= Goblet Squat
4th card= KB/DB Snatch

J=11
Q= 12
K= 13
A= 14

Work these as intervals and rest the remaining time from 4 minute.

Tailoring options:

J, Q, K, A = 10 reps
Goblet squat—> air squat

For this one, you need a deck of cards. Flip 4 cards from the deck. Number of the card equals the rep scheme for each movement. For example: you flip 7 of Spades, Jack of Hearts, 3 of Clubs and King of Diamonds.

Your first 4-minute interval would be
7 Burpee + 11 KBS +3 Goblet Squat + KB/DB Snatch

Work these intervals with RPE 3 to 4

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COOL DOWN

3-6 rounds of Body Flow



Every 1,5 min for 5 times
1 deadlift @87,5-90% of 1rm.

3 rounds
1:00 cardio
30-50 single unders
5 inch worm
5+5 suitcase deadlifts
5+5 windmill
10 hip bridges
10-8-6 deadlifts , add weight each round.
starting with barbell

then do rest of your climbing sets for deadlifts

Warm up
2 rounds
2:00 ergo
10 inch worm
15+15 banded lateral side steps
15 banded air squats
10+10 banded single leg hip bridge
5 hang power snatch
5 behind neck push press
5 OHS with barbell

SESSION 4

400m Rest 20s x 4

Rest 3 minutes x 3-4 sets

Effort Level: 9/10 Pace: 5000m-2000m Ideal surface: 400m Track

Notes: Run the first 400m of each block at your 5k pace then try to increase by 2-4s per lap as your move through the 400 sets. The final 400m of each block should be a very hard effort. Do not go out too hot because the 20s rest will catch up on your quickly.