3 Rounds of:
21 Box Jumps
15 Hang Clean & Jerk 42,5/30kg
9 Handstand Pushups

For time:
800-m run
Double-KB front-rack walking lunge (25 m) (24/16kg kg)
10 chest to bars
400-m run
Double-KB front-rack walking lunge (25 m)
10 chest to bars
200-m run
Double-KB front-rack walking lunge (25 m)
10 chest to bars

RPE 7

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Goal & Intensity:
-Develop endurance and strength combined with running and lunges.
-Improve muscular endurance in both upper and lower body along with mobility.
-Running distances decrease and speed increases, so start at a moderate pace and accelerate toward the end.
-Use a moderate dumbbell load for walking lunges, completing reps in 1–2 sets.
-Focus on good running form and keep the dumbbells steady in the front rack.
-Don’t start too fast; adjust your pace as the running distances shorten.
RPE: 7–8
Training area:
This workout trains cardiovascular endurance, muscular endurance, and movement coordination. It helps you manage workload and maintain performance under fatigue.

Aikaa vastaan:

• 100 ilmakyykky
• 90 istumaannousu
• 80 askelkyykky (vuorojaloin)
• 70 burpee
• 60sek lankkupito
• 50 mountain-climbers
• 40 etunojapunnerrus
• 30 hollow rocks
• 20 kyykkyhyppy
• 10 hand-release-etunojapunnerrus

Work up to heavy sets of the complex
Power Snatch + Snatch

10 kierrosta aikaa vastaan:

• 10 swingi (ven.)(N 24kg / M 32kg)
• 9 istumaannousu
• 8 selänojennus
• 7 ilmakyykky
• 6 askelkyykkyhyppy
• 5 etunojapunnerrus
• 4 burpee
• 3/3 kahvakuularinnalleveto (N 24kg / M 32kg)
• 2 wall-climb
• 1 tiukka käsilläseisontapunnerrus

16 EMOM:

1. 15 pull-ups
2. 20 push-ups
3. 25-30 air squat
4. Rest

T2B skills for 15 min:

5 explosive v-ups - touch toes each rep
5 from supported arch press to T2B or leg raise
5 kipping knee raises + 5 leg raises
10 banded hollow press down

20 EMOM:

1. 10-15 T2B
2. 20-30 air squats
3. 15-20 push-ups
4. 2-3 rope climbs
5. Rest

Jackie:

1000m row/run
50 empty bar thrusters
30 pull ups

6x

2 hang snatches + 1 snatch

60-75% of snatch max.