6 x alkavalla 30s

2-6 varpaat tankoon

2 - Position Power Clean ( Hang - Floor )

7 Sets x Every 2:00

Back squat 3x15
Rest 60-90 sec

With a running
clock for 40 min

with a partner / break anyhow

20 wall balls
30 box jump over
800m easy row

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-Long aerobic partner workout
-Focus on steady movement and sustainable pacing
-RPE 6Moderate effort, you should never feel close to max intensity
-Switch before fatigue slows you down
-Consistency matters more than speed
Strategy:
Wall Balls
-Break early if needed
-Maintain breathing rhythm
Box Jump Overs
-Smooth and steady pace
-Step-down is completely fine
Row
-Keep it truly easy
-Use it to recover before the next round

hang snatch 3RM of the day

Find heavy 2rm hang power clean in 15min

BENCHMARK
For time
100 hang power snatches (20/30 kg)
100 push presses (20/30 kg)
100 sumo deadlift high pulls (20/30 kg)
100 front squats (20/30 kg)

Scaled WOD
For time:
50 hang power snatches
50 push presses
50 sumo deadlift high pulls
50 front squats

Run

3 x 800m ( Row 3 x 1000m )

Rest 2:00 between sets

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.

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