Snatch balance + Ohs
4x 3+3

Strict Pull-Ups ( Weighted )

4-4-4-3-2-1-1

Or

Banded Pull-Ups

8-8-8-8-4-4-4

Go Every 2:30

Strict press
8-5-5-3-3

Rest & Recover

SATURDAY SMASH!!!

Teams of three

EMOM x 30
1) machine
2) wallball
3) up&down

tulos kaikkien toistot yhteensä

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