FInd technical heavy 2rm hang snatch in 15min

1 clean pull
1 clean
1 hang clean

Partner WOD

30 min AMRAP

400m run/row together
Break anyhow:
30 DB snatch 22,5/15kg
20 toes to bar
10 HSPU

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Goal & Intensity:
-Complete a long partner workout with steady teamwork and pacing.
-Execution: In pairs, perform a 30-min AMRAP – run 400m together, split the rest of the reps any way.
-Progress: Switch smartly to keep moving – don’t burn out early.
-Tip: Communicate clearly – short sets can keep the rhythm up.
RPE: 7

With a Partner

AMRAP 15
30 KB Swings 24/16kg
30 Wall Balls
30 Calories
30 Burpee to Target

Sumo deadlift
4 x 10 @55-65% 1rm DL

overheadsquat, 5 x 10, 60 %

Keep the weight light, focus on technique.

Between the sets:

10-15 banded pull apart

EMOM12

1. 5-10m hs walk
2. 8-12 c2b/pull up
3. 1 set of strict or kipping hspu
   

Rpe 3

Jokainen valitsee toistot oman tason mukaan. Jos haluaa kehittää hspu voimaa niin sarjat stricteinä. Jos taas haluaa kehittää taitoa niin liikkeen voi tehdä kipillä. Skaalaukset: hs walk - wall facing shoulder taps pull up - reps minim 6 - jumping strict hspu - db press/ kipping hspu - abmat

15-12-9:
Push Press 50/35kg
Dumbbell Box Step Overs 22,5/15kg

AMRAP 4:
27/21 Calorie Row / Assault Bike
27 Burpees
27 Chest to Bar Pull-ups

Rest 4 Minutes

AMRAP 4:
21/15 Calorie Row / Assault Bike
21 Burpees
21 Toes to Bar

Rest 4 Minutes

AMRAP 4:
15/12 Calorie Row / Assault Bike
15 Burpees
15 Pull-ups

AMRAP 3:
200 Meter Run
15 Lateral Barbell Burpees
Max Overhead Squats 35/25kg

Rest 3 Minutes

AMRAP 3:
200 Meter Run
12 Lateral Barbell Burpees
Max Overhead Squats 40/30kg

Rest 3 Minutes

AMRAP 3:
200 Meter Run
9 Lateral Barbell Burpees
Max Overhead Squats 50/35kg

Rest 3 Minutes

AMRAP 3:
200 Meter Run
6 Lateral Barbell Burpees
Max Overhead Squats 60/40kg