6 rounds:

1min max cal standing bike
1min rest

• koita pitää kalorit tasaisena

Weighted Box Step-Ups 24"/20"

8-8-6-6-4-4, use Dumbbells or Kettlebells

Go Every 3:00

3 min ON / 2 min OFF
3 rounds

PARTNER WORKOUT

A)
20 kcal C2 bike (synchro)
Max clean & jerks (45kg) (IGYG)

B)
8 sandbag cleans (30kg) (synchro)
Max burpee pull up (IGYG)

C)
40 m s. a. DB OH walking lunge (15kg) (IGYG)
Max wall walks (synchro)

Result is done C&J, burpee pull ups and wall walks

SNATCH

Warmup
15min

Technique
With PVC and barbell
- Snatch grip
- Snatch grip deadlift
- Shrug & pull
- Muscle Snatch
- Power Snatch
- Overhead squat
- Squat snatch

Snatch
10 min for quality:
2 hang power snatch

Clean pull 5x2

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