23.2A:

Complete as many reps as possible in 15 minutes of:

5 burpee pull-ups
10 shuttle runs (1 rep = 25 ft out/25 ft back)
*Add 5 burpee pull-ups after each round.

23.2B:
Immediately following 23.2A, athletes will have 5 minutes to establish:

1-rep-max thruster (from the floor)

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Scaled & Foundations
Burpees to target instead of burpee pull-up
Thruster: Prioritize technique and confidence over max weight

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6 rounds for time

Row 1000m
10 shoulder press 40/30kg
10 push press 40/30kg
20 high pull 40/30kg

1 kierros=toinen soutaa ja toinen tekee liikkeet!

1) 6 Strict T2B
2) 12 Burpee
3) 40s Wall sit w/ MB 9/6kg
4) 12 Burpee

Find TM in 15min:

1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk + 1 Split Jerk

5 rounds of:
4min Row
1min Tall Snatch w Bar
3min mobility

Find 4RM Front squat, three attempts.

Go every 5 min x3.

back squat

5x4

7 x every 3 min
3 power clean & 3 front squat

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Goal & Intensity
-Build power and confidence in two key movements, a fast pull and a strong receiving position.
-We want weight, but technique is the priority every rep.
-Controlled progression where the load increases only if the movement stays consistent.
-You should feel solid bracing and explosive extension.
RPE: 7–8 on the final sets – challenging but clean.
Why this training: The power clean + front squat combo develops speed-strength, leg drive, and core stability, all of which carry over to Olympic lifting and metcons.
Tip: Think of the bar “popping” off the hips, and you move under it—don’t let your arms take over.

6 Rounds YGIG
( 3 Rounds each )

45sec Ring plank hold
10 + 10 Turkish sit-up (AHAFA)

4 x 8

@ 40%

Tempo: 2-0-X-1 (Normal)