60 min sulkapalloa.

BENCHMARK
AMRAP 20:
8 toes-to-bars
10 DB hang clean and jerks (15/22.5 kg)
12/14-cal row
– Perform 5 clean and jerks with one arm, then 5 with the other.

Scaled Wod
AMRAP 20:
8 hanging knee raises
10 DB hang clean and jerks
12/14-cal ergo
– Perform 5 clean and jerks with one arm, then 5 with the other.

6-8 x 2 clean
- find a heavy set of two

For time:

Row 500m
10 Shoulder press 40/30kg
10 push press 40/30kg
x3

Row 500m
10 bent over row 60/40kg
10 kb highpull 32/24kg
x3

x1=molemmat ovat suorittaneet liikkeet!

10-8-6-4-2-4-6-8-10
Push Press
power clean

Timecap 12 min

---

Goal & Intensity
-A fast barbell couplet that challenges shoulder stamina and explosive hip drive without going to maximal loads.
-Smooth, repeatable sets early; controlled breathing and clean mechanics as reps climb back up.
-Same barbell for both movements; choose a weight you can cycle confidently in the middle rounds.
Time cap: 12 minutes.
RPE: 7–8 — uncomfortable but technically sound.
Tip: Use your legs aggressively in the push press and keep the bar close in the power clean to save grip.
Post-WOD: Focus on quality and control — this is accessory work, not conditioning.

Tabata:

bicep curl (DB or barbell)

Snatch Technique

Snatch pull
Snatch high pull
Muscle snatch
Power snatch
Snatch balance
Squat snatch

then

EMOM 10
2 Squat Snatch + 1 OHS
@ max 65%

Teams of 3 / YGIG per round

AMRAP 30
5 Power Clean 60/40kg
10 T2B
15 Wall Ball 9/6kg

Score total reps!

Deadlift 5 RM of the day

Kipping HSPU

then

EMOM 6
4-8 Deficit Kipping HSPU