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.

Find your 3 RM in 15 min

• 3 x 12 Front rack lunge

OHS 5-4-3-2-1