Warm Up
3 rounds
40/20/10s rowing, add speed
6+6 single leg rdl + 6 rdl with barbell
12 tempo ring row
:30 knee tuck hold

Strenght
Build to heavy triple of dead stop deadlift
3x6reps@35-60% and 3-5 sets of : 3reps @65-85% of 1rm. On last set 1 RIR.
rest 1-2 min bwn 5's) and 2-3 min bwn sets (bwn 3's)
PERFORM 2-3 SHARP BOX JUMP TO 50/60CM RIGHT AFTER DEADLIFT SET.
Build to heavy triple of dead stop weigthted chin ups
3x6reps@35-60% and 3-5 sets of : 3reps @65-85% of 1rm. On last set 1 RIR.
rest 1-2 min bwn 5's) and 2-3 min bwn sets (bwn 3's)

Metcon (45min) zone 2-3 mainly
Every 4 min for 20 minutes (5 sets)
1:40-1.50 @moderate pace bike erg
8-12 heavy wall ball shots @20/30lbs
straight to
20 min easy pace bike erg (perform every 5 min = 2 set: 5-10m hs walk OR 2-3 wall walks with 20-30s rest bwn set.

Cool down 5 min walking on assault runner

Fast and explosive

EMOM 8-12
1) 3 Hang power snatches + 3 Overhead squats @ 60-70%1RM
2) 1-3 Rope climbs

– Rest 6:00 – 8:00 before A2-

EMOM 8-12
1) 3 Power clean and jerks @ 60-70%1RM
2) 1-3 Handstand walks, 7.62m

Intent. Fast and explosive. PC+J can be done as quick singles or touch-and-go, move as explosively as possible. The HSW/bar muscle-ups are as fast as possible with a quick turnaround. The reps are purposefully low, so you can focus on being explosive.
Number of minutes. Only do the final minutes IF you’re still explosive in the movements. If you’re starting to move slower, wrap things up.
Weight %s. Start each barbell at 60%. If you have small plates available, have them ready so you can build up across the EMOMs if moving well.

A. Lämpö (kevyt)
4x 3+3+3
Veto
Tempaus taskulta
Snatch balance

B. Työsarja1 (nousu päivän raskaaseen)
4-5x 1+2
Veto
Tempaus, riipusta polven yläpuolelta

C. Työsarja2 (keskiraskas)
4-5x 1+1
Raaka tempaus
Valakyykky

D. Vedot 3x3 (raskas)

2x3@barbell, 3x2@70%, ohs-%, rest btw sets 2min

*full foot
3x2@95%, jerk-%, rest btw sets 2min

2x2x[1+1+1]@barbell, 1+1+1@up to 70%, 3x1x[1+1+1]@75%, jerk-%, rest btw sets 2min

Alternate B1/B2

B1. Close grip bench press – rest 1:00 before B2

Build to heavy 6 (H6) @ 1 RIR
2-3 x 6-10 @ 85%H6

B2. Single arm DB row – 4 x 8-12/side @ 2/1-2/1/1 RIR, rest 2:00 before B1

– Build to heavy 6 for the day @ 1 RIR
– Once you’ve hit your H6, you have 2-3 back off sets of 6-10 reps @ 85% of your H6

** 2 Sets of intervals, alt A1/A2**

A1. EMOM 8 (0:45 work / 0:15 rest)

1) BikeErg for calories
2) KB Clean and jerks @ 2 x 24/16kg (53/35lbs)
3) Row for calories
4) Toes To Bar

A2. EMOM 8 (0:45 work / 0:15 rest)

1) BikeErg for calories
2) KB Off-set walking lunges @ 2 x 24/16kg
3) Row for calories
4) Burpee box jump overs, 30/24″

– Rest 2:00 between sets –

Off-set walking lunge = 1 arm overhead and the other in front rack. Alternate which way the arms are as wanted, aiming to do the same distance both ways.

Adaptation. Improve your aerobic capacity and lactate clearance in a sports-specific context. Build your tolerance to high-tension movements.
Session RPE/Feel. 8/10, you should feel that you could do one more interval at the end if you had to (maintaining your pace). Your effort will increase as you get deeper into each interval (but aim to keep the pace). The 1st EMOM should feel “ok” but things will start to get spicy from there on if you’re hitting your pace.
Pace. Hard efforts but NOT all out sprints. Look for that 3:00 pace on the machines and keep moving on the other minutes. Choose movement options accordingly as needed.

• Go heavy, but unbroken
• 90sec Rest

Maastaveto 2x3x85%

SJMV 5x12x40%

Otepidot 40% x 3 x max.aika
-apinaote