Strict KB press
4 sets of 10-15 reps/arm
AHAP

OTM 15min
2.position clean+jerk
(cleanit below knee-floor)

12 min AMRAP:

• 10 x deadlift (50% 1RM)
• 12 x GHD sit-up / weighted sit-up
• 20 x wall ball

6x1 Hang Power Snatch @ 85-90% of max Snatch

3x3 Push Press @ 85% of max Push Press

3x3 Overhead Squat

• Use 10-15% more than last week

Running clock for 40 minutes:
With a friend
Both 800 run 1200m row
then 3 rounds of
you go I go movement
10 RKBS
20s. hollow hold
5+5 step back lunge
5+5 1-leg RDL

Choose pace and weight per RPE 6-7

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Goal & Intensity
-Build aerobic capacity and muscular endurance.
-Improve balance and control in single-leg movements.
-Long, steady effort.
-You should keep moving without rushing.
RPE 6–7, Sustainable pace for the full 40 minutes.

Coach’s Tip
Focus on control and clean movement.
Choose a weight that lets you move smoothly every round.

Snatch 10x1.

20min amrap:

• 9 leuanveto
• 9 rinnalleveto (kyykkyyn) (N 30kg / M 42,5kg)
• 9 swingi (amer.) (N 16kg / M 24kg)
• 9 toes-to-bar
• 9 push press (N 30kg / M 42,5kg)
• 9 burpee

Find Squat Snatch 1RM in 25 minutes

Example approching.

1 x 3 @ 70%
1 x 2 @ 75%
1 x 2 @ 80%
1 x 1 @ 85%
1 x 1 @ 90%
1 x 1 @ 100%
1 x 1 @ 102%
1 x 1 @ 105%
1 x 1....

• rohkeus
• voima
• tekniikka