4-5rounds:

5 ttb
10 box jump over
5 ttb
10 thruster @40/30kg
5 ttb

rest 2min between sets

Target under 1,5-2min / scale weight or rep scheme if needed

Snatch grip deadlift

4x5

• 5s negative / 90-100% of snatch 1rm

E90s x 9

3x3 clean&jerk 65-75%
3x2 clean&jerk 75-80%
3x1 clean&jerk 80-90%

POWER OR SQUAT CLEAN / PUSH OR SPLIT JERK

Tempo Back Squat 1-1-1-1-1-1

Build up to heavy single!
--then--
5 x 1@85% of heavy single

Tempo @3/3/X/1 (3" down, 3" pause at bottom, fast up, 1" on top)

Back Squat 4RM
20 MINS to find a heavy 4 for the day

2x 10 min YGIG Amrapit

1)
10 T2B tai linkkaria
10 KP-tempausta

2min tauko

2)
30 Cal
70 Tuplaa/ Sinkkua

*Toistot saa jakaa miten vaan

Head/handstand
HSPU 3x5

EMOM x 10

2 power clean 65-75%

EMOM x 10

2 squat snatch ( 2s pause knee level) 65-75%

BikeErg intervals (VO2max micro-intervals)

3 sets of 6-8 intervals
1:00 @ 95-100%MAP5 (hard)
0:30 @ rest

– 3:00 @ 40-60%FTP20 between sets –

Flow. Once you start, you will stay on the bike for the remainder of the session (all recoveries are active). Each set is 6-8 x 1:00 work / 0:30 rest, followed by a 3:00 recovery interval.
Note (pace). % are based on average watts from the Bike power profile (see session notes for options if not done this). The % won’t work for pace/1000m or calories/hr (so make sure to use watts). It is better to start @ easier pace (i.e. 95%MAP5) and then be able to do all the intervals vs starting too hard and not being able to complete the session. If you find the pace “too easy”, you can push the pace on the final 1-2 intervals of each set.
number of intervals. If you’re confident you can keep hitting your paces after 6 intervals, you can do 1-2 more.