Tempo front squats - 2s down, explosive up, 1s stop

3 - 3 - 3 - 3 - 3

90-95% of 4RM front squat

3-4 kierrosta laadullisesti:

RX:

2-3m acending obstacle HS walk - päättyy kaatoon patjalle
1 rMU to catch only + 2 rMU
5 banded C2B.

Scaled:

5 pike walks over plate = legs on high box
5 high ring pulls = legs on box / legs on ground
5 russian dips
5 hollow rock to pike hold

Timecap 15 min.

5 kertaa:

2 power cleans + 1 clean + 1 push jerk

50-70% C&J max tai teknisesti hyvin hallittava paino. Lepää 60s.

3 power cleans 60/40kg
3 t2b
3 push jerk
6
6
6
9
9
9
12
12
12

AMRAP 16

16 box jump over
12 Db snatch
8 push up

20min

400m juoksu
12 raaka rinnalleveto @80% edellisestä 5x3 painosta

5 rounds For Time :

22 Kettlebell Swing 32/24kg
22 Box Jumps 24"/20"
400m Run
22 Burpees
22 Wallball Shots 20/14p

TC 45

Sörkkä / Hietsu run (3K)
then rest of the time
5 wall balls 9/6kg
5 box jumps 24/20"
5 DB snatch e/s 25/17.5kg

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Goal & Intensity:
- Start with a steady but strong 3K outdoor run. Then spend the remaining time moving through simple, full-body movements at a smooth pace.
- A long, low-intensity session focused on aerobic capacity and movement quality. Keep breathing under control and move with purpose – this is not about going all out.
- After the run, take a breath before starting your rounds – aim for consistency over speed. Use smooth and controlled form for wall balls and box jumps.
- RPE: 6–7/10

10,9,8,7,…,1
Venäläinen kahvakuulaswingi, raskas kuula

10,9,8,7,...,1
Maljakyykky

Raaka rinnalleveto 3 toistoa alkavalla minuutilla 5min ajan, kevyt vakiopaino