E3MOM x 5:
1RM: reps 3-2-1-1-1
3RM: reps 5-4-3-3-3
- RIR 0

Valitse jompikumpi ja tee toistomäärät valitun träkin mukaan.
HUOM! Tuloksissa ensimmäinen sarake on 3 ja toinen 1 toiston tulos!

7 x every 3 min
1 top of the knee hang power clean
+
1 Pause squat clean
+
2 split jerk

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Goal & Intensity
-Practice Olympic lifting technique with control and build strength and confidence in the receiving position.
-Focus on making every rep look the same — control before load.
- This session blends power and stability — every lift should feel deliberate, even as the weight gets heavier.
- The goal is technical consistency under load.
-Don’t rush through the complex — take a breath between lifts and move the bar with intent, not momentum.
RPE: 7–8 → heavy but manageable; quality of movement stays crisp.
Why: This builds strength, precision, and overhead confidence — the foundation for smoother, more powerful lifts in future sessions.

8 x alkavalla minuutilla

1. leuanveto/rinta tankoon
2. käsilläseisontapunnerrus

AMRAP 15:
10 push-ups
20 AbMat sit-ups
30 single-unders

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Option 2

AMRAP 15:
8 push-ups
15 AbMat sit-ups
20 single-unders
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Oprion 3

AMRAP 15:
5 push-ups from the knees
10 AbMat sit-ups
15 single-unders
– Rest 1:00 between rounds.
__
Goal & Intensity:
-Build aerobic capacity and increase muscular endurance in basic bodyweight movements.
-Keep a steady, controlled pace for the full 15 minutes.
-Work nearly continuously without redlining early on.
-The movements should stay smooth with minimal breaks – focus on breath and rhythm.
-Keep transitions tight and prioritize clean technique, especially on push-ups.
RPE 6–7
Area of Training:
Improves shoulder and core endurance and supports aerobic conditioning.
Great opportunity to refine foundational skills and recover without losing intensity.

AMRAP 6

Buy-In Bike 1000/800m
Max Front Squat 65/45kg ( floor )

Complete as many reps as possible in 15 minutes of :

3 Burpee Pull-ups
12 dumbbell snatches 22,5/15kg
15 box jump-overs 24"/20"

12min amrap:

• 5/5 kk c&j
• 5 goblet-kyykky
• 5/5 kk tempaus
• 5 swingi(amer.)

N 16kg / M 24kg

Strength (load)

Push press 4-4-4-4-4 AHAP.

EMOM 36

1 Minute : 12 Pull-Ups
2 Minute : 12/10 Calories Bike
3 Minute : 8 Dual DB Bench Press
4 Minute : 12/10 Calories Row
5 Minute : 2 Clean & Jerks 80/60kg
6 Minute : Rest

Power Snatch + Overhead Squat

5 x 2 x ( 1 + 1 ) Build up to 65%
4 x ( 1+1 ) Build up to 80%
4 x ( 1 +1) Build in max.

Go every 2:00