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

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

12 Min EMOM
1. 30 Secs chin above bar hold (Pull up grip)
2. 30 secs handstand hold
3. 30 secs hollow hold

Back Squat
- 5 x 3, V1-2, 3-4"
- 3 Sec Down