5 x
Halting snatch deadlift + Power snatch + Snatch balance

AMRAP 6

12 x KB Swing USA 24/16kg
8 x V-Up

3 Deadlift

Build to a heavy set of 3 deadlifts in no more than 6 sets.

In 20 min.

For time:

• 1000m row
• 50 dumbbell snatches
• 40 dumbbell lunges
• 30 hollow rocks

3 x 3min rounds with one kettlebell, rest 1min between rounds:

• 5+5 clean and jerk (pick weight)
• 10+10 front rack squat

Leuanveto lisäpainoilla 1,1,1,1,1

nousevat painot

5 x every 4 min
8 alt. step back lunges

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Goal & Intensity
- Build strong, stable, and enduring legs
-We are starting with controlled strength work and finishing with a grind that tests your stamina.
-The first part focuses on controlled unilateral strength (RPE 7–8); the second part is steady effort with rising heart rate and leg fatigue (RPE 8–9).
-Don’t rush the strength work.
-Treat every rep like it’s your first one. Save the higher gear for the endurance piece.
RPE: 7–9 → controlled effort early, hard but sustainable pace in the finisher.
Why: This session develops hip and knee stability, single-leg strength, and leg endurance, all of which carry over to squats, running, and overall athletic balance. The finisher teaches you to maintain form and rhythm under fatigue.

"The Filthy Fifty"
For time:
50 Box jumps 24/20"
50 Jumping pull-ups
50 Kettlebell swings 16/12kg
50 Walking Lunge steps
50 Knees to elbows
50 Push press 20/15kg
50 Back extensions
50 Wall ball shots 20/14p
50 Burpees
50 Double unders

Aikaa vastaan:

50 pull-ups / ring row / australian pull-up
50 push-ups / box push-ups
50 sit-ups
50 squats

For time, 2 settiä:

5 squat cleans - 3 squat cleans - 1 squat clean,

Lepää 3 min settien välissä.

60% - 70% - 75/80%. Vaihda painot itse.

Tavoitteena nopeat painojen vaihdot sekä nostojen aloitukset.