tempausharjoittelua.

Hang Power Snatch + OHS + Snatch Balance x6

@ 50%

Good morning 3×10

6 min AMRAP
Sandbag Burpee 30/20kg

@ 50% of 1RM

For 40 min

1000m run together
then split anyhow
50 air squats
30 toes to bar
10 wall walks
RPE 8

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Long partner workout combining aerobic work and gymnastics
Build sustainable work capacity while managing core and shoulder fatigue
RPE 8: A steady, challenging effort from start to finish
Coach tip
Run together at a controlled pace
Communicate often and switch before fatigue slows you down
Strategy
-Run:
Stay together
Finish ready to work, not exhausted
-Air Squats:
Short, quick sets work well
Keep moving continuously
-Toes-to-Bar:
Break early into manageable sets
Avoid going to failure
-Wall Walks:
Small sets keep quality high
Focus on smooth, controlled movement

💡 Coach note:

The best partner teams don't do the biggest sets—they make the smartest switches.

👉 "Share the work. Keep the pace."

E3.30M x 4

5 deadlift V.2 (75-80%)

Pääpointit: - Kehittää perusvoimaa maastavedossa raskailla, mutta teknisesti puhtailla toistoilla. - Kaikki sarjat tehdään hyvällä tekniikalla ja riittävällä toistoreservillä. - Prosentit ovat suuntaa antavia, kuorma valitaan päivän suorituskyvyn mukaan.

EMOM 12
1) 12-16 steps of Double DB Overhead Walking Lunges
2) 15-20 KB Swings 24/16kg
3) Max reps Double Unders
4) Rest

EMOM x 32
1) row
2) echo
3) round of cindy
4) rest