Power snatch

5 x 3 power snatch

*all the sets with about 65-70% from 1rm
Warm up with pulls and muscle snatch – focus on the bar path and extension.

Macho Man -progression

Every 2 minutes x 10
3 power cleans
3 front squats
3 push jerks

*If you did this last week and got more than 10 rounds – add weight for this one. If you got less than 10 rounds – you can use the same weight or add only kilo or two.

Outdoors Running 60min: Pyramid intervals at Matinkylä dirt track

Warm-up 15min: Easy jogging and running drills

Workout ~40min:
Run ~2100m – rest 2min (easyish, 70-80% of Max HR)
Run ~1400m – rest 90s (add some intensity, 85% of Max HR)
Run ~700m – rest 1min (go fast but not all out, 90-95% of Max HR)
Run ~2100m rest 90s (easyish, 70-80% of Max HR)

Cooldown 5min: Easy jogging.