Overhead Squats

5 sets of 5 @ 70%+

Go every 2:30

Practice Strict Pull-ups for 10min:

• Don't focus on reps, try to pull as high as you can on every rep.
• 5-6 sets

squat snatch 3x2

20min, joka toisella alkavalla minuutilla 3 x rinnalleveto riipusta

Front Squat 4/3/2/2 reps @82,5% +

3 x 3 weighted pull up
- leave one rep in the tank
- rest 3 min btw sets

Back squat wave

8-6-4
8-6-4

E2,5MOM /1-2 RIR

21 Min AMRAP
400m Row / 700m bike
30 Air Squats
15 Push Ups
7 kipping c2b pull up

Goal & Intensity
-Build aerobic capacity and bodyweight stamina over a long, steady AMRAP.
-Learn to move efficiently while slightly fatigued.
-A moderate, repeatable pace for the full 21 minutes.
-You should feel challenged but never redlining early.
-Focus on control, not max reps.
-RPE 7–8 throughout the workout.
-You should be able to keep moving without long breaks.
Coach’s tip:
Break the chest-to-bar early and keep the row/bike smooth.
Consistency beats speed in this workout.

4 Sets :

Row 2:00 @ 98-102% FTP20
Row 2:00 @ 108 -112% FTP20
Row 2:00 @ 98-102% FTP20

Recovery Bike between set 5:00 - 6:00 @ 35 - 45% FTP20

snatch deadlift 3x5