4-5 sets:
2x (1 Clean Pull + 1 Power Clean)
- Rest as needed btw sets
- Build by feel

Power snatch + Deep power snatch + Snatch

6 to 8 x 1+1+1 @ 65+%, Go every 90-seconds to 2-minutes

This is a snatch where you catch the bar in three (3) different positions, each one deeper than the previous one.
1 – Catch in the power position, pause for a second, stand up to finish the rep
2 – Catch in a deep power position (hips just above the knee), pause for a second, stand up to finish the rep
3 – Regular snatch

00:00-10:00
Amrap of:
12 russian swing@32/24kg
10 wall ball@9/6kg
8 kipping Pull up

10:00-12:00
REST

12:00-20:00
Complete for time of:
3 rounds
200m row
15 goblet squats@32/24kg
10 T2b
Remaining time is rest!

20:00-32:00
EMOM : alt. Between :
12 box jump over @60/50cm
12 wall ball thruster@9/6kg

Muscle snatch + snatch balance + overhead squat

5 x 1+2+3 @ 50+%, go 1:30-2:00

AMRAP 60 w/ Partner:
3000m AB
2000m Row
1000m Ski

15-20min:
Practice Crossover Singles

10 R, go every 90s
1 Power clean + 1 Push jerk

Intervals, alternate A1/A2

A1. AMRAP 5
27/21 (cal) Row
21 Box jump-overs, 24/20″

15 Toes-to-bars

9 Burpee get overs, 48/40″

A2. AMRAP 5
200m Run
15 Wall balls @ 9/6kg (20/14lbs)
10 Power snatches @ 43/30kg (95/65lbs)

– Rest 2:30 between each AMRAP –

Flow. A1-A2-A1-A2-A1

Overview. This session develops aerobic capacity and repeatability under fatigue. Each 5-minute AMRAP pushes you over the threshold, hard, uncomfortable work with short recovery. The goal is to sustain strong output across all intervals, while moving with intent.
Effort. Work at ~8.5/10 RPE. Each interval should feel demanding but repeatable, you’re pushing, but not sprinting all out. Stay composed at the start of each interval so you can finish strong without falling off. Use the 2:30 rest to recover breathing and prepare for a quick restart.
Feel. Expect hard effort from the start and recovery that never feels complete. The combination of short rests and shifting muscle groups will make the later intervals feel heavier, but if you pace it right, you should be able to keep moving.
Adaptation. Develop aerobic endurance, aerobic recovery, and composure under fatigue. Build your ability to maintain strong output with high heart rate.
Debrief. Take 2–3 minutes after the workout to reflect
– Were you able to keep a consistent pace across the session?
– Which interval was harder to recover from?
– How could you adjust your pacing to keep your power longer next time?
– What small adjustment would help you maintain better output next time?
Movement options.
Row → SkiErg, BikeErg or Air bike for same calories
Box jump overs → lower box
Toes-to-bars → reduce reps to 9 or 12 → Toes-to-rings (12 or 15) → ab-mat sit-ups
Burpee get overs → reduce box height
Run → 14/11 (cal) Row/SkiErg/BikeErg/Air bike
Wall balls → Lighter ball
Power snatches → 35/25kg (75/55lbs), 30/20kg (65/45lbs), 25/15kg (55/35lbs)

Deadlift

4 x 2 @ 84+%1RM, rest 3:00 b/t sets

KUNTOHARJOITUS

Aina alkavalla minuutilla 15:00 minuutin ajan:
1) 10 Etukyykkyä
2) 14 Käsipainopenkkiä
3) 18 Rengassoutua

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APULIIKKEET

3 Kierrosta,
15-20 Vatsarutistusta kuntopallo suorilla käsillä & jalat korokkeella
15-20 Ojentajapunnerrusta kuminauhalla
10-15 Eteen nostoa suorilla käsillä levytangon/rautatangon/käsipainojen kanssa

Noin :30s lepo liikkeiden välillä.
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HUOMIOITA

Harjoituksen tarkoitus on kehittää voimaa sekä voimakestävyyttä. Tähtää kuormissa raskaisiin painoihin ja variaatioihin, joilla kuitenkin saat tehtyä hyvät ja ehyet sarjat putkeen. Viime viikkoon nähden harjoituksessa on jokaiseen liikeeseen lisätty kaksi toistoa lisää. Pyri tekemään vähintään samoilla painoilla/variaatioilla kuin viime viikolla.

Apuliikkeissä tee vielä viimeistely lihaksille ja koita valita liikkeet siten, että saat tehtyä sarjat kunnon poltteella läpi. Panosta ensisijaisesti kaikki energiat kuitenkin kuntoharjoitukseen, äläkä “säästele” apuliikkeitä varten.