Power Clean 6-5-4-3-2 reps

"Pikkujoulupelit"

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In 15min, build by feel:
1 Hang Cluster (Hang Clean Thruster)

-The goal today is to build upper-body pulling strength and coordination under fatigue, especially for bar muscle-up efficiency.
-The dumbbell and running work raise your heart rate so you’re forced to perform muscle-ups under real fatigue.
-Fast-paced intervals where you push the pace with light-to-moderate loading, then transition into a technical gymnastics skill requiring precision and explosive pull strength.
-The 1:1 work-to-rest ratio allows for sustained intensity each round.
-When turning in the shuttle run, drop your hips and push off the ground
-Make efficient turns keep your heart rate steady and your pace high.
RPE: 8–9 → intense, breathless, and skill-demanding — challenging but controlled throughout.
Why: This workout develops aerobic capacity, shoulder and pulling strength, and technical skill under fatigue — exactly what’s needed for improving bar muscle-ups and performing well in competition-style workouts.

4xEMOM5 1min rest btw emoms

A) SHSPU EMOM5

1. X
2. X+1-3
3. X+2-6
4. X+1-3
5. X

B) HSPU EMOM5
1. X
2. X+3-6
3. X+6-8
4. X+3-6
5. X

C) Wall walk EMOM5

1. X
2. X+1-2
3. X+2-4
4. X+1-2
5. X

D) Handstand hold EMOM5
1. X
2. X+5-10s
3. X+10-20s
4. X+5-10s
5. X

4x6-8

optional c2b strength:

3x
12 one arm db row
8 horizontal ring row (jalat boxilla)
6 negative strict c2b (hyppy ylös ja jarrutus alas)

FOR TIME:
20-15 toes to bar
40 DU
15 box jump overs @60/50cm
15 deadlift @100/70kg

tc: 6min

REST 3MIN

FOR TIME
6 bmu / 15 chest to bar / pull ups
40 DU
15 bar over burpee
15 deadlift @100/70kg

tc: 6min

3 Sets of intervals
EMOM 15 (0:40/0:20)

1) (cal) Air bike
2) DB Box step overs, 20″ @ 32.5/22.5kg (70/50lbs)
3) Rope climbs

– Rest 3:00 –

EMOM 15 (0:40/0:20)
1) (cal) Row
2) DB Walking lunges @ 32.5/22.5kg (70/50lbs),7.62m segments
3) Handstand walk,7.62m segments

– Rest 3:00 –

A3. EMOM 15 (0:40/0:20)
1) Shuttle runs
2) DB snatches, alt @ 32.5/22.5kg (70/50lbs)
3) Box jump/step down, 30/24″

1 shuttle run = 7.62m out + 7.62m back

Overview. Three 15-minute EMOMs with different combinations of cyclical work, DB, and gymnastics. Each piece builds on the previous. The focus is on staying composed and consistent through all rounds, not on sprinting any single station.
Effort. Aim for a controlled 8/10 effort across all EMOMs. The 40s work windows should feel demanding but repeatable, with short 20s rests allowing just enough recovery to maintain quality. Don’t chase maximal output; the goal is steady, sustainable work and clean execution.<
Feel. Expect steady breathing throughout and a progressive build in fatigue.
Adaptation. Develop aerobic capacity and movement repeatability. Build local muscular endurance in legs, shoulders, and grip while improving pacing and efficiency in high-skill movements.
Debrief. Take 2–3 minutes after the workout to reflect
– Were your work intervals consistent across rounds, or did output drop?
– Which EMOM was the most challenging?
– How well did you manage the rests between movements (for recovery)?
– Name two (2) things that went well and one (1) you’d refine next time.
Movement options.
Air bike/Row/Shuttles → Other machine for calories
DB weight → Can adjust for individual EMOMs, 27.5/20kg (60/45lbs), 22.5/15kg (50/35lbs), this is intended as moderate heavy weight
Rope climbs → ½ length rope climbs → Pull to standing from the floor → Rope pull-ups → Towel pull-ups
Handstand walk → Seal walk
Box jump overs → Reduce box height → Box step overs

Alternate A1/A2

A1. Front foot elevated back rack reverse lunge – 3 to 4 x 8/side @ RPE 8, rest 1:00 before A2

A2. Strict pull up – 3 to 4 x 6 @ RPE 8, rest 2:00 before A1

– Set up a 2″ mat or a 10kg/25lbs plate (safely) to create a small deficit to step back from for the lunges
– In each set, do all the repetitions on one side (start with your “weaker” side), then rack the bar for 10 seconds if needed before doing all the repetitions on the opposite side.