Back Squat 6x3 @75%+

3 RFT

15 Deadlifts 70/50g
15 Bar Over Burpees
30 Double Unders

TC 10

4x4 Pause front squats 80%
3 secs at the bottom

E2M x 6

2 squat snatch

3 set: 75-80%
3 set: 80-85%

Painot päivän fiiliksen mukaan. Toistot pitää pysyä teknisinä!

7 sets, Go every 75sec

3 Touch and Go Power Cleans

3 sets pullups half max reps (normal grip).
3 sets chinups half max reps (narrow grip).
3 sets pullups half max reps (wide grip).
60 secs rest between sets.

10x
Go every 75sec
1 Round of Bear Complex

Work with medium weights, and add...but avoid failure

AMRAP 6
3 Wall Walks
12 DB Snatches 22,5/15kg
24 Lateral Jump over DB

Rest 3min

AMRAP 6
12/9 Cal
9 Toes-to-bar
6 Front Squats 60/40kg

For 25 min

20 sit ups in synchro
30 hang power snatch (split anyhow)
20 devils press synchro
100 DU/SU split anyhow

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Goal & Intensity
-Move together, communicate clearly, and keep a steady pace for the full 25 minutes.
-A long partner workout where synchro movements force control, patience, and teamwork.
-Synchro reps count when both partners move at the same time—slow is smooth, smooth is fast.
-Snatch from the knee, no bouncing
-Divide the snatches and jump rope any way you like, aiming for quick, repeatable sets.
-RPE: 7–8 (challenging but sustainable).
Why this workout: This is about connection under fatigue—trust your partner and stay in rhythm.
Tip: Agree on a simple cue for synchro reps (counting, breathing, or eye contact) before you start.

Pull-Ups / Chest To Bar / Bar Muscle Up