3rds for quality:

8+8 single leg kb set back lunges 24/16
10 goblet squats 2s pidolla pohjassa
15 hands overhead sit-ups
10 ring rows 2s pidolla ylhäällä

3 kierrosta:

30 Russian twists, kehonpainolla, kantapäät ylhäällä. 15/sivu.
20 Upperback extensions
10 Hollow rocks

21 - 15 - 9

Thrusters
Jerks
Front squats

DB: 2 x 22,5/15 tai KB 2 x 20/12

18 AMRAP:

10 power snatches 20/15
200m easy run
10 muscle clean & press 20/15
20 air squats
10 thrusters 20/15
200m easy run
10 leg alt. split jerks 20/15
20 air squats

3 kierrosta laadullisesti:

10 kip swings
5 kipping pull-ups
10 kipping knee raises
5 strict T2B / K2E / Leg raises / Knee raises / V-ups
15-30s wall facing HS hold

Pause Back Squat 5x5 60-65%
- 2 sekunnin stoppi pohjalla

For quality 40 min

1200m run
30m walking lunges 2x 24/16kg KB
20 c2b
10 hspu

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Goal & Intensity:
Build aerobic base and full-body strength with quality movement.
Progress: Adjust pace and reps as needed — aim for clean and consistent effort.
Tip: Keep the run relaxed and scale c2b and HSPUs as needed. Rather close harder scale and do all reps. Today is a great day to practice!
RPE: 6/10 – steady work with a focus on form.

400 m Run
21 x Kettlebell Swing 24/16kg
12 x Pull Up

3 Rounds, For Time

3 x every 1:30min
3 snatch high hang high pull
- use about 50% of 1 RM
- focus on staying in front and on top of the bar
- tip: think about making your self as tall as possible
RPE: 5/10

For 25 minutes:

Pause snatch doubles (pause below knee)