Back Squat
3x3 @80-85%
2x5 @75-80%

8x
4min ON/2min OFF

A) Run 400m + AMRAP of CINDY in the remaining time

B) AMRAP of
15/12 Cal Row
6 Burpee over Rower

C) 40/30 Cal. "Bike" + Max Clean & Jerk 60/40kg in the remaining time

D) AMRAP of
10 Wall Balls
10 DB Snatches (heavy)
10 Box Jump Overs

45min Slow Amrap (HR under 145bps)

• 1000m Row
• 50 Air Squats
• 40 Sit Ups
• 30 KB Swings
• 20 Burpees
• 10 Pull Ups

EMOM x 10

5x3 hang power snatch
5x2 hang power snatch

7min amrap:

1-2-3-4-5...

• karhukompleksi (N 42,5kg / M 60kg)
• bar-facing-burpee

(karhukompleksi = raaka rinnalleveto + etukyykky + ylöstyöntö + takakyykky + työntö niskan takaa)

Find max: (in 15min)
Hang squat snatch 3RM

Squat Snatch
3x3x80%
Lift Every 3min

6:00 Basic Endurance CrossFit
7:00 Mobility + Core Workout
8:00 Cleans + Metcon 23.5.2026

12:00 Basic Endurance CrossFit

15:00 Basic Endurance CrossFit
16:00 Mobility + Core Workout
17:00 Kipping Pull-Ups Technuque
18:00 Cleans + Metcon 23.5.2026
19:00 Basic Endurance CrossFit

EMOM x 30

1) row
2) 5 power clean
3) 5-10 ttb

E3.30M x 5

3 tempo front squat V.1-2 (3-0-X-1)

Huomio liikkeen tempo. Sarjat pitää pysyä teknisinä ja keskity erityisesti vahvaan eturäkkiin.