Clean

Every 90s x6
2 squat clean, build up in weight (max 85%)
start every minute with 4 bar over burpee

5@barbell, 5@50%, 3@60%, 2@70%, 1@80%...+...100+%, pp-%, rest btw sets 2-3min

10-9-8-7-6-5-4-3-2-1

Hang squat snatches @ 40-60%1RM snatch

• Rest as needed between sets

Intent. work on your timing and rhythm on the hang snatch. Aim to connect each rep together smoothly. Paying attention to how you bring the bar back down to connect the reps will improve your rhythm. Your success here is measured on quality not time = don’t rush the sets or rests, focus on moving well.
Load. You can start @ lower % 1RM and then build up as the reps go down to keep quality unbroken set

Weighted pull-ups 2RM

Weighted lunges 3x 10+10

Alternate B1 / B2

B1. Close grip bench press – 4 x 8 @ RPE 8 (2 RIR), Rest 1:00 before B2

B2. Meadows row – 4 x 10/side @ RPE 7-8 (2-3 RIR), Rest 2:00 before B1

– Setup: Use a landmine or barbell anchored at one end, standing sideways to the bar.
– Grip: Hold the sleeve of the barbell with one hand, using an overhand or neutral grip.
– Position: Hinge at the hips, keep your torso near-parallel to the floor, and maintain a neutral spine.
– Movement: Row the bar toward your torso, driving the elbow back while keeping it close to your body.
– Range of motion: Lower the bar until you feel a deep stretch in the lat before pulling again (deeper than in demo video)

A:
Skill Primer
Low Hang Muscle Snatch, BTN Push Press & Pause OHS (5-8 sets x 2+2+2)

B:
Halted Snatch Deadlift & Low Hang Snatch
(8 sets x 1+2 / 60%-70%)

voikka

emomx5
30s skill
30s rest
-2min rest
emomx5
30s skill
30s rest

samaa tai eri voikkaliikettä

Facepulls 5x20

Penkki 2x6x70%

Pystypunnerrus istuen käsipainoilla 4x8-12

Ojentajat taljassa/kumpparilla 3x20
Vipunosto eteen levypainolla 3x20
-superina

Hauiskääntö tangolla 4x15

For time:
400m / 300m row
24-32 air squat
18-24 sit up
12-16 push up
6-8 pull up / jumping kipping pull up

TC: 7

HUOM! Voit tehdä molemmat versiot metconista kaikilla tunneilla.