3 min DU practice
4 rounds 30s on, 30s off
Scoop to hollow
BB sots press
HS hold
seated leg lift in pike

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2 rounds 5 reps each
- front squat
- Clean pull under to power
- high hang power clean
- Clean pull
- Power clean

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EMOM21
M1: 7 Handstand Push Ups
M2: 3 power Cleans
M3: 11/9 Cal Row

@52/35

Every 2min x 8 Alt. A and B
A) Bike erg 1min (80% Effort) + 6-12 C2B/Pull up
B) Bike erg 1min (80% Effort) + 6-12 HSPU (Deficit if possible)

Kummassakin liikkeessä 1-2 toistoa reserviin. Lisää 1-2 toistoa viime viikkoon.

EMOM8
1. 20-40 DU
2. 5-10m Hs walk/obstacle course

Valitse itsellesi sopiva toisto/metri määrä niin, että treeni pysyy kevyenä.

Pause Snatch:
6x3
3s. pause Knee level
3s. pause Mid thigh level
(Rest 2min. btw. sets.)

• Easy load.
• Focus on technique

4x
New Interval every 8th minute
20/15 Cal. Row
18/13 Cal. Echo Bike/SkiErg
20 KB Swings
15 Box Jump Overs
10 Burpees

• Not for load. For quality & practise
• Keep it light and focus on speed & positioning

Standing Banded Abs: 80 reps AFAP.
+
- Foam Roll Lateral Hip x 60s each side
- Active Straight Leg Raises x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

7 Min AMRAP

7 Bar Facing Burpees
3 Push Jerk

@70/47.5

For time:

3000/2000m Row
300 Double Unders
30 Shuttle Runs (10m each)

Timecap 20 minutes.

If athlete is hitting the timecap, score is 20:00+(reps completed before timecap)

4 Rounds:
3min Easy @60-70% effort (PK vauhti)
2min Moderate @75-80% Effort (VK vauhti)
30sec Hard 90-95% Effort (Lähellä maksimia)
1.30min Active recovery