Squat snatch

Every 2:30 minutes for 8 rounds:

Round 1: 3 reps @75%
Round 2: 2 reps @80%
Round 3: 1 rep @85%
Round 4: 3 reps @80%
Round 5: 2 reps @85%
Rounds 6-8: 1 rep @90/95/100%

Te-ote mave+voimatempaus+vala+te allepud
24kg saakka

Tempaus+vala
30kg saakka

2riveä+työntö
30,35,40,45

Etukyykky 3x2
35,45,55,65,65,65

Loppujumppa pareittain, eka hengästyttävä flunssan jälkeen. Oli melko hapokasta.

For quality:
10-9-8-7-6-5-4-3-2-1 KB box step-ups
20-20-20-20-20-20-20-20-20-20 SU cross-over

Alternate between the movements

5min Amrap with vest
•5 Pull-up
•10 push up
•15 air squat

400m Recovery run

5min Amrap without vest
•5 Pull-up
•10 push up
•15 air squat

400m recovery run

5min Amrap with vest
•5 Pull-up
•10 push up
•15 air squat

A1: Wind shield whiper push ups 3set
A2: DB FC Bulgarian split squat 3set
B1: Seated DB Arnold press 2set
B2: Wall sit 2set

Setup:

-Teams of 4 people
-Complete all the work below as fast as possible
-2 team members can work at the same time (different stations)
-Divide the work however the team wants (strategy matters!)
-RPE 8-9

Run 8km
SkiErg 2000m
Sled Push 50m total
Sled Pull 50m total
Burpee Broad Jumps 100m
Row 2000m
Farmers Carry 200m
Sandbag Walking Lunges 200m
Wall Balls x 200

EMOM 10

Minute 1 : 5 Strict Chin-Ups
Minute 2 : 10 - 15 Push-Ups

Run intervals

5 x 4:00 @ 5k pace*

- Jog/walk 1:30 for recovery –

Cues (A). Settle early into rhythm. Keep arms loose, cadence quick, and effort steady. Don’t let your posture slump: run tall, even when breathing gets heavy.
Feel (A). Each rep should feel controlled yet challenging, like you’re working hard but without ever tipping into a grind. The third rep will take focus, but you should finish knowing you could do one more if needed.

Accessory 2-4 Rounds :

10 Renegade Rows
20 Sit-Ups