3x2@60% (of Snatch)

EMOM 25 min

1) double unders
2) bar MU
3) shuttle run
4) butterfly pull up
5) rest
-choose reps and scale to reflect your RPE

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Goal & Intensity:
-Develop bodyweight strength and skill while maintaining a steady aerobic effort.
-Learn to control your movements even under fatigue.
-The clock keeps you moving – work with purpose but maintain form.
-Reps should challenge you without compromising quality.
-Scale movements to be tough but manageable so you have time to recover before the next minute.
-Start with moderate reps to stay consistent across all rounds.
Why include EMOM workouts sometimes?
EMOMs provide structure, help build pacing skills, and improve your ability to recover under pressure.
They support intensity without pushing you into complete exhaustion.
RPE 7

4 x alkavalla 3 min

1 pystypunnerrus
3 vauhtipunnerrus
4 raaka työntö

Lisää painoa maltilla

30 Min EMOM.
1. 8-12 bar over burpees sideways
2. 10 power snatches 40/30kg
3. 2-3 rope climbs
4. 10-15 box jump overs
5. Rest

4 rounds for total time of:
12 x HSPU (kipping allowed if test passed)
1 x 400m Run or 1 x stairs
Work:Rest = 1:1

Record time, scaling and other details.

Front Squats

3-3-3-3-3-3, moderate weight ( Don't push max today )

Go Every 3:00

for 20min
clean + front squat + jerk
- find a heavy complex

10min

7 käsipainotempaus riipusta
15m askelkyykkykävely käsipaino eturäkissä

Tempo maastaveto 3,3,3 (3100)

nousevat painot, 3 min välein

7min alkavalla minuutilla

5-7 seinäpallo + 3-5 yleisliike