BENCHMARK
3 rounds for reps:
1:00 wall-ball shots
1:00 sumo deadlift high pulls (25/35 kg)
1:00 box jumps (51/51 cm)
1:00 push presses (25/35 kg)
1:00 row for calories
– Rest 1:00 between rounds.

scaled wod
3 rounds for reps:
1:00 wall-ball shots
1:00 sumo deadlift high pulls
1:00 box step-ups
1:00 push presses
1:00 row for calories
– Rest 1:00 between rounds.

AMRAP 8

1-2-3-4-5-6...etc. Deadlift 100/70kg
2-4-6-8-10-12...etc. Dual DB Box Step-Ups 22,5/15kg

squat snatch
5x3 pos snatch
hip-knee-floor

Bent Over Row + Romanian Deadlift

5 x ( 6 + 4 ), build in heavy.

Go every 3:00

Partner workout for time. One person works while the other rests.

50 raakarive riipusta (60/40kg)
60 bar over burpee
70 wallball (20/14 lbs)
80 thrusteria (50/35kg)
90 hollow rocks
100 DU

4x3 snatch deadlift
aim at 100-120% 0f snatch

Rest & Recover

3 x every 2 min
3 pressing snatch balance
about 30% of 1 RM snatch

Goal & Intensity:
-Practice receiving the snatch and moving through the right positions so the lift feels smoother and more confident.
-Light but technical (RPE 5–6). Focus on precision and quality over load.
- Imagine the bar is heavier than it is – this keeps you braced and disciplined.
-Technique comes first – the snatch is complex, and this builds confidence and consistency in the catch. It sets the base for lifting heavier safely later on.

E3MOM
5 x 3 clean
- No touch and go

For time:
30-20-10
Db deadlift 45/25lbs
Db walking lunge
Db shoulder to overhead