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)

Bench Press

8 x 1 @ 90% +

Go Every 2:30

”Nor’easter”
AMRAP 15:00
5 Power Snatches (52.5/35kg)
10 Toes to Bar
15 Wall balls (20/14)

• Rx+: 60/42.5kg
• Scaling Options: Touch n Go Deadlifts with a light to moderate weight for power snatch if needed.

Ring dips

max - max - max, lepää 3 min.

For time :

21-15-9
Ground to overhead
Bar Over Burpees

TC 6

Barbell 35/25kg

Check the chart at the whiteboard for the reps!