4 kertaa 90-95% snatch maksimista.

3 - 3 - 3 - 3

2 hengen tiimeissä, ensin toinen suorittaa koko kierroksen, sitten toinen:

1. 21/18 cal row + 20 wallball shots, 20/14
2. 21/18 + 20 pull-ups
3. 21/18 cal row + 20 wallball shots
4. 21/18 cal row + 20 kipping HSPU
5. 21/18cal + 20 wallball shots
6. 21/18cal + 20 push-ups

Laske yhteen omien kierrosten ajat.

16 EMOM:

1. 10 muscle cleans
2. 10 wallball shots
3. 10 power snatches
4. 10 medball cleans + 5 burpee over ball

RX´d: 20/15kg tanko - 20/14lb wallball

5 kierrosta aikaa vastaan:

15 double KB/DB push presses, RX´d, KB: 24/16 or DB: 22,5/15
10m HS walk / 3 wall climbs / 6 in and outs = legs on box / 20m bearwalk

8 rounds:
* 20 s burpees
* 10 s rest

Post the number of reps in the worst round

For time
30 Snatch
Option 1 61/43 kg
Option 2 57.5/40
Option 3 55/37.5

Goal: Improve speed, power and barbell cycling with a moderate load.
Execution: Perform 30 snatches as fast as possible. Any style is allowed (power, full, or split snatch).
Progress: Choose a weight that allows multiple reps in a row. Aim for <5 minutes if you're experienced; 6–7 minutes is a solid goal for beginners.
Tip: Tested strategies: 30 fast singles or sets like 8+7+6+5+4. Want to go sub-4? Try 20 unbroken + 10 quick singles.
RPE: 9-10 – like spring fever and fireworks in your lungs.
When done with RX weight:
– Beginner: 6-7 minutes
– Intermediate: 4-6 minutes
– Advanced: 3-4 minutes
– Elite: <2 minutes

5 Rounds for time:
10 Jumping Lunges
10 Goblet Squats (KB)
10 Box Step Up

Sumo Deadlift 4x3 reps
-rest 3 min between

Back Squat

3-3-3-3-3, use same weight across

Go Every 3:00

2 kierrosta aikaa vastaan:

• 20 leuanveto
• 50 maastaveto (N 30kg / M 42,5kg)
• 30 etunojapunnerrus
• 40 raaka rinnalleveto riipusta (N 30kg / M 42,5kg)
• 40 istumaannousu
• 30 raaka tempaus (N 30kg / M 42,5kg)
• 50 ilmakyykky
• 20 thruster (N 30kg / M 42,5kg)

3min tauko kierrosten välissä.