I Go, You Go
6 rounds for both:
- 10 Front squat (50% 1 RM)
- 10 Hang power clean
- 10 Bar over burpees
- 500m row (30cal AirBike)

TC: 40

EMOM x12

4x 2 power snatch + 1 snatch
4x 1 power snatch + 1 snatch
4x 1 snatch

1 x 1km soutu
50 x thruster 20kg
30 x leuka

Vertailu 4.11.2013, 31.1.2014 ja 13.1.2015.

EMOM 12
1) land mine kneeling rotation
2) rear delt flyes
3) V ups
Pick reps and weight to reflect to RPE 7

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Goal & Intensity
-Strengthen rotational control, upper back stability, and core tension.
-Each minute challenges a different movement pattern with focus on controlled tension and balance.
-Slow down the tempo — feel the right muscles doing the work rather than rushing through reps.
RPE: 7 → solid effort, but you could handle two more rounds if needed.
Why: These accessories reinforce posture, shoulder health, and trunk stability — crucial foundations for long-term strength progress.

For time

Row 500/450m
20 Box Over Jumps 24"/20"
20 Deadlift 60/42,5kg
15 Toes To Bar

TC 7

Power Clean

2 x 2 @ 65%
2 x 1 @ 70%

Go Every 2:00

After that in 15 minutes 1 RM Power Clean

Score : 1RM

500m Row for time

This is an ALL OUT effort, so go as far as possible out of your comfort zone!

8 x 3 min ON / 1 min OFF ( AMRAP )

A) 30 wallballs then AMRAP cals bike erg
B) 12 burpee pull-ups then AMRAP cals row
C) 30 box jump-overs 24"/20" then AMRAP cals bike erg
D) 20 toes-to-bars then AMRAP cals row

Eacy or Moderate Pace Metcon
For 35-40 minutes (goal is to keep same light/moderate pace 70-80%)
2:00 cardio machine @light/moderate pace
40m front carrying with kettlebells (2x12-16 / 2 x20-24kg's)
20+20m suitcase carrying @12.5-15 / 20-25 kg db
20 russian twists
10 wall ball shots
10 db snatches @15/22,5kg
5+5 single arm db oh lunge walk steps @15/22,5kg

Strength (load)

Shoulder press
8-6-4-2-1, AHAP.