1) Easy row
2) burpee over rower
3) hang power snatch
4) rest
5) toes to bar
6) box jump over
7) Gorilla row, dbl kb
8) rest

Pick reps per RPE 7

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Long mixed-modal conditioning workout
Build sustainable work capacity while managing grip and core fatigue
RPE 7: Steady and challenging, but repeatable for all 40 minutes
Choose rep numbers you can maintain every round
Suggested Rep Ranges
Burpee over rower: 6–12
Hang power snatch: 4–8
Toes-to-bar: 4–10
Box jump over: 8–15
Gorilla row: 8–12

💡 Coach note:
👉 “Repeatable effort beats heroic effort.”

EMOM 10
2 Power Snatches
-work up to heavy 2RM

Military bench press 1 RM

E2MOM x8
1) 6 (weighted / assisted) chin up / pull up
2) 6 bench press

RIR 2-3
Huom! Mikäli saat tehtyä kehonpainolla vähintään viisi vastaoteleukaa, voit tehdä leuat myötäotteella.

Merkkaa tähän penkkitulos

EMOM 6

Minute 1 : 2 High Hang Muscle Clean + 2 Hang Muscle Clean + 2 Muscle Clean
Minute 2 : 3 Tall Power Clean + 3 High Hang Power Clean

Minute 3 : 5 Box Jumps

5 x alkavalla 2 minuutilla

1 veto + 1 rinnalleveto + 1 työntö, rakenna n 80-85%

4x3 Shoulder Press

Deadlift 5x1
– nouseva paino
– lepo 3-4min

3 x 8 min AMRAP

AMRAP 8

21/17 Calories Row
12 Thrusters 42,5/30kg
7 Pull-Ups

Rest 4:00

AMRAP 8

30/23 Calories Bike Erg
15 Weighted Box-Step-Ups 24"/20" ( DUAL DB´S 22,5/15kg )
30 Dual DB Deadlift 22,5/15kg

Rest 4:00

AMRAP 8

Run 800m ( 50/40 Calories Echo Bike )
Remaining Time:
20 Push-Ups
30 Air Squats

4 x 2 min
alt leg split jerk
3+3 reps

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Stimulus:
Build balance and coordination in the split position
Reinforce stable receiving mechanics
RPE 5–6, Light to moderate, fully controlled
Coach tip:
Alternate lead leg every rep
Stabilize before standing up