9xe90s 2 Hang power clean

4x AMRAP 4

A) 10/8cal row + 10 kbs

B) 10 Db snatch + 10 box jump over

2min rest between amraps (A+B+A+B)

2rounds: 5min On/ 1min Off

1) bike
2) row
3) ski
4) echo

(3min easy, 2min fast)

For time:

800m run
10 ttb
10 power snatch@60/40kg
10 ttb
10 power snatch

Target under 7min, Time cap 9min

AMRAP 6

8 hang power snatch @40kg/30kg
40 DU

For time:

20 front squat
20 burpee over bar
20 front squat@50/35kg

"Naantali Gone Bad"

1min amrap:
1) tupla
2) mave 60/40kg
3) Lyöntipunnerrus
4) Boksiylitys 60/50cm
5) varpaat tankoon
6) 1min lepo
3 kierrosta

Postaa toistot yhteensä.

2km soutu

Vertailu 22.8.2014

3 rounds
20 dumbbell reverse lunge 2x22,5/2x15
5/4/3 wall walks

You go, I go (full rounds with partner)

YGIG / Break anyhow
AMRAP 25 min

40 box jump over 24/30"
40 DB snatch 17.5/25kg
40 Chest to bar pull ups

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Goal & Intensity
-Build aerobic endurance and teamwork — the aim is to keep a steady, strong pace for the full 25 minutes.
-Alternating turns lets you push harder and keep reps clean.
-Long partner effort with shared work and strategic pacing.
-Each movement taxes your breathing differently, so recovery during your partner’s turn is key.
-Agree on your rep splits before starting and stick to the plan — consistency will save energy for the later rounds.
RPE: 8 → high but sustainable effort; every round should feel demanding without breaking your flow.
Why: This workout trains your ability to sustain intensity with limited recovery and to coordinate effectively with a partner — a great mix of conditioning and cooperation.