for time:

• 40 cal row
• 50 wall ball
• 400m run
• 50 thrusters 20/15kg

17min amrap:

1 round of cindy
200m run

5,5,3,3,1,1
AHAP

12 min AMRAP:

• 5 wall climb
• 80 m farmers walk

2x C&J EMOM 10 Mins

Use 75% - 80% of previous

2-2-2-2
Viimeinen 90-95% 1RM

15min AMRAP (for quality and minimum rest)

• 1 x ring push-up
• 1 x strict pull-up
• 100m run
• 2/2/100
• 3/3/100
• ….

POWER SNATCH + SNATCH PUSH PRESS + OHS
@ 60% OF 1RM SNATCH

3REPS+3REPS+3REPS X 3

Prog 3/4
chest to bar/rings
6 x every 2 min
5-9
built up weights or reps

Stimulus:
Develop pulling strength and movement efficiency
Progress through reps or added load
RPE: 7–8, Challenging, but movement stays consistent
Coach tip:
Choose a level you can repeat across all sets
Keep rhythm — avoid going to failure

For time:

500m row