In teams of 3:
2 working, 1 resting, switch and share the reps however

For time:

A. 60 x burpee box get overs (120/100cm)
150 x wb

B. 150 x Hang power clean @45/35kg

150 x dbl db thrusters @2 x22,5/15kg

C. 150 x DB lunges @2 x 22,5/15kg
150 x KB snatch @24/16kg

For time in pairs: ygig

A. Goodbye 2025

2 rounds
25 x hang kb snatch @24/16kg
25 x box jump overs
25 x weighted (half v - ups) @10/5kg
25 x pistol squats, alt.
25 x burpee into kb swing @24/16kg

• Rest 2 min. -

B . Hello 2026

2 rounds
26 x front rack lunges @42,5/30kg
26 cal. Row
26 x thrusters
26 cal. Ski
26 x power snatch @42,5/30kg
26 x double unders, each

Tc. 40 min.

5 Rounds of:
2min Max Calories

2min Rest

2min AMRAP of:
10 Biceps Culs (DB or BB)
6-8 Pushups

2min Rest

Power snatch
6x3 60-70%

Hang snatch: 6x3

15 Mins working on HSPU technique

5-10 mins drilling techniques

6 Min EMOM 30% of max reps. Same as last week. But extra minute.

5x5 Deficit HSPU

5 secs lowering phase. Use plates or DB and have a controlled lowering phase. Work in pairs and rest as needed

12 Thruster
10 Burpee over bar
8 Overhead lunges
(Rx: 35/25kg)

E3.30M x 4

2 sets: 2 deadlift V.2 (85-90%)
2 sets: 1 deadlift V.1 (90-95%)

Sarjat huomioiden toistoreservi. Dead stop lattiassa.