20 Min AMRAP;
250m Run
3 Rounds:
14 DB Snatch 22.5/15kg
14 lunges 22.5/15kg
10 Tricep extensions

10x3 front squat 70% target for all sets
90 secs rest

Bent over rows w. DBs or KBs
4x8r
60s. recovery

7 x every 3 min
1 top of the knee hang power clean
+
1 Pause squat clean
+
2 split jerk

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Goal & Intensity
-Practice Olympic lifting technique with control and build strength and confidence in the receiving position.
-Focus on making every rep look the same — control before load.
- This session blends power and stability — every lift should feel deliberate, even as the weight gets heavier.
- The goal is technical consistency under load.
-Don’t rush through the complex — take a breath between lifts and move the bar with intent, not momentum.
RPE: 7–8 → heavy but manageable; quality of movement stays crisp.
Why: This builds strength, precision, and overhead confidence — the foundation for smoother, more powerful lifts in future sessions.

8 x alkavalla minuutilla

1. leuanveto/rinta tankoon
2. käsilläseisontapunnerrus

AMRAP 15:
10 push-ups
20 AbMat sit-ups
30 single-unders

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Option 2

AMRAP 15:
8 push-ups
15 AbMat sit-ups
20 single-unders
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Oprion 3

AMRAP 15:
5 push-ups from the knees
10 AbMat sit-ups
15 single-unders
– Rest 1:00 between rounds.
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Goal & Intensity:
-Build aerobic capacity and increase muscular endurance in basic bodyweight movements.
-Keep a steady, controlled pace for the full 15 minutes.
-Work nearly continuously without redlining early on.
-The movements should stay smooth with minimal breaks – focus on breath and rhythm.
-Keep transitions tight and prioritize clean technique, especially on push-ups.
RPE 6–7
Area of Training:
Improves shoulder and core endurance and supports aerobic conditioning.
Great opportunity to refine foundational skills and recover without losing intensity.

AMRAP 6

Buy-In Bike 1000/800m
Max Front Squat 65/45kg ( floor )

Complete as many reps as possible in 15 minutes of :

3 Burpee Pull-ups
12 dumbbell snatches 22,5/15kg
15 box jump-overs 24"/20"

12min amrap:

• 5/5 kk c&j
• 5 goblet-kyykky
• 5/5 kk tempaus
• 5 swingi(amer.)

N 16kg / M 24kg

Strength (load)

Push press 4-4-4-4-4 AHAP.