25 Mins to find 1RM back squat
Full depth
Use spotters
Keep it safe
If your new or your form isn't perfect go for 5x5 at moderate weight

4 rounds:

Max Reps Push-Up´s
Max Reps T2B
Rest 2min

for time
300m front rack kb carry (pick weight)
- every 90sec 7 pull ups

rest 3min

for time
row 2000/1700m
- every 90sec 7 burpees

Hae 40minuutin aikana raskas etukyykkyvitonen, sitten kolmonen.

For quality: 30 strict pull-ups

Boksille askellus 3 x 12, 2 kp sivuilla

2 min tauko

Power snatch - 4x3 @ 65%

Split Jerk

In 20 min find your 3 RM
REP 10

score is top 3 lifts

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Goal & Intensity
-Improve bar control and power in the snatch.
-Build overhead strength and stability in the split jerk.
-Light, technical work first. Then heavy, controlled lifting.
Snatch: RPE 5, smooth and technical.
Split jerk: RPE 8–9, heavy but stable.

Coach’s Tip
Keep the bar close and use your hips in the snatch.
In the split jerk, stay balanced and lock out before recovering.

STRENGTH

Front Squat 3x3, rest as needed

RPE 4 to 4+

5 x 7 Min AMRAP (with 1min REST between AMRAP's)

A.
4 Pull-ups
8 Push-ups
12 Air Squats
SkiErg for Calories

B.
7 Burpees
7 Sit Ups
Row for Calories

C.
15 Wall Balls, 20/14 lbs
Echo Bike for Calories

D.
8 DB Snatches, alternating 22,5/15 kg
8 DB Goblet Squats, 22,5/15 kg
BikeErg for Calories

E.
10 Ground to Overhead, 15/10 kg plate
8 Walking lunges, 15/10 kg plate
Burpee box overs

Person 1 does all the movements, then swap to Cardio machine.
Person 2 is at Cardio machine until relieved by P1.
Person 3 Rests until P1 is finished doing all the movements.
(P1 -> P2 -> P3 -> P1 -> P2 -> P3...)

The teams score will be the total number of Calories and burpee over box completed within the 7-minute time.