9 min AMRAP:
• 3 Hang Power Cleans 155/105#
• 6 Push-ups
• 9 Deadlifts 155/105#
Goal: 9 rounds.

4 Rounds for time

400m Run
8 Thrusters @ 70/47.5kg (155/105lbs)
16 Chest-to-bar pull-ups

Time cap. 20:00

SESSION NOTES
Overview. This triplet tests your ability to hold your pace while managing rising heart rate and fatigue. This movement combo will get you breathing hard from the 1st round. The challenge is executing smooth and repeatable rounds, not red-lining early.
Strategy. Start the first run at a pace you can hold onto on later rounds. Aim for thrusters to be unbroken or no more than 2 sets. Don’t rush them, find a good rhythm and breathe through the set. On chest-to-bars, go for 1-3, consistent, sets (rather break early than get stuck later). Use the transitions to recover: walk the last meters of the run before thrusters, take a breath before chest-to-bars but get straight back into the run after.
Instructions. Set up equipment 2-3m apart to allow for smooth transitions (this is your built-in rest).
Debrief.
– Did your pacing on the runs support the other movements?
– Which movement got challenging first, and why?
– Were your round times consistent?
– What one small change would make you more efficient next time?
Movement options.
Run → 500m Row or SkiErg, 1000m BikeErg
Thrusters → 61/43kg (135/95lbs), 52.5/35kg (115/75lbs), 43/30kg (95/65lbs), these should be fairly heavy weights that you can still finish in no more than 2 sets each round.
Chest-to-bar pull-ups → reduce reps to 12 → Regular pull-ups (12 or 16) → Jumping pull-ups (12 or 16)

45min AMRAP
max cal Echo Bike
Every 1min 15sec: 5 burpee
Start with burpees at 0:00.
(36 rounds)

Find your current high hang power snatch 4RM.

Find your current high hang power snatch 5RM.

Strongman

Supersets

4 Rounds:

Deadlift
- 5 Reps
@RIR 1

rest 30s

SB Bearhug Hold
- 45-60s @heavy

rest 3min

EMOM 16

1: 5-8 SB Clean @50kg
2: Max Distance DB Farmers Walk 2x25-30kg (jos tiputat niin älä enää jatka)
3: 30 Heavy DU
4: Rest

Accessories

A) 4 Rounds:

• 10-15 Seated DB Lateral Fly rest 30s
• 20/20m KB Mixed Rack Carry (OH + FR) rest 2min

B) 3-4 Rounds For Quality:

• 3-5 Dragon Flag
• 15/15 WB Russian Twist Wall Throw
• 45-60s Plank Kb Drag Through

Catch Practice:
- Landing from high pull (toes) to 5kg plates

12' EMOM
1: 5 deadlift @70/50kg, then AMRAP walking lunges
2: Rest

Score is total reps

Buy in 1000m row
5 pull up
5 power clean
5 t2b
5 deadline
5 box jump

45/60kg

24 min time cap

Snatch

A) Build Up To Days Heavy

• 2 Power Snatch From Blocks (Above Knee)

B) Squat Snatch

• 5x1 @technical Heavy

*rest 3min between sets

C) Snatch Pull

• 5x1 @115-120%

Metcon

3 Sets:

• 20 GHD
• 10 Bar Over Burpee
• 10/20/30 Power Snatch @50kg, 40kg, 30kg

Rest 1:1

Accessories

A) 3-4x Superset

• 6/6 Front Foot Elevated Split Squat (2xDB)
• 45/45s Copenhagen Plank