On the minute go as long as you can.
min 1: 1 rep
min 2: 2 reps
min 3: 3 reps
(45/30 kg) or 30% of your 1-rep max front squat.
TC 20 min
score is total reps

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Goal & Intensity
-Build full-body strength and breathing capacity using a simple but progressively demanding structure.
-This workout tests your ability to maintain technique and composure as fatigue accumulates.
-Light-to-moderate load with reps increasing every minute until you can no longer complete the required work in the time window.
-Expect this to feel manageable early and very challenging later.
-Loading: chosen so movement quality stays solid for multiple minutes.
RPE: Starts around RPE 6–7 and climbs quickly toward RPE 9–10.
Coach’s Tip:
Stay calm early: smooth, controlled reps in the first minutes can buy you several extra rounds later.

Complete 4 rounds with quality, alternating movements:

8 reps tempo ring row (3 sec down, 3 sec hold on top) V3
8 reps double DB/KB press V3
8 reps bicep curl with barbell (3 sec down) V3
-rest 1 min between rounds

Ninja Snatch, continue building from COMPLEX

5 x 2
5 x 1

Go every 2:00

We want practice powerfull catch. Don't lowering after catch.

Snatch High Pull + Ninja Power Snatch

8 x ( 1 + 1 ), build to moderate ~70%

Go every 1:30

10 Push Press (40/30kg),
10 Pull-Up,
10 Burpee

6min amrap:

• 9 push press
• 7 sdhp
• 5 etukyykky

N 25kg / M 35kg

Power clean + push jerk (~15 minutes)
8x1 reps @85-95%, no fails is the goal.

EMOM x 30

1) monostructural
2) 15-20 wallball
3) 1-3 rope climb

Raaka tempaus 1RM

selvitä 1 toiston maksimi kilot

Power Snatch Triples

Build Up to 85-90% in 20 minutes.

• drop barbell between reps.