E3M x 5

3 front squat V.1-2

5 sets:
1 clean-grip deadlift
1 clean pull
1 hang power clean
1 below-the-knee power clean
-Focus on pressing your legs straight with active upper back.
-Bar path is key here, closet the better
-If you extend fully, the bar contact will happen.

15min parin kanssa

2-3 seinällekävely
5 leuanveto
9/7 cal soutu

Nopeatempoinen paritreeni, tee liikkeet napakasti ja pidä siirtymät ripeinä
Täyden kierrosken jälkeen vaihto.

8 x alkavalla 2 minuutilla

2 rinnalleveto + 1 työntö, 70-80%

5 rounds for time:
Double-KB front-rack carry (15 m) (24/32 kg)
15 push jerk (43/60 kg)

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Goal & Intensity
-Bar is taken off the floor
-The workout should feel explosive yet controlled – RPE 7–8.
-Each rep demands speed, timing, and core tension.
-This combo builds power transfer, movement coordination, and loaded endurance – the same qualities needed in all dynamic lifts.
-carry, lift, and keep your breathing under control

Snatch High Pull + Hang Power Snatch + Snatch Balance

6 x ( 1+1+1 ) x Every 1:30
4 x ( 1+1+1 ) x Every 2:00

AMRAP 7

1-2-3-4-5-6... etc
Hang Squat Clean @ 75% Heaviest OTD
30 Double Unders

For time:

21 Bench press
21 Strict pull-ups
42 Wallball shots

15 Bench press
15 Strict pull-ups
30 Wallball shots

9 Bench press
9 Strict pull-ups
18 Wallball shots

M: 70kg barbell & 20lb wallball

N: 45kg barbell & 14lb wallball

Timecap: 25 minutes

Metcon (quality)

EMOM for 32 minutes:
1. 20/15 Calories row
2. 10 SHSPU
3. 20/15 Calories bike
4. 10 Strict toes to bar

*Goal is to go unbroken on HSPU and TTB.

Strength (load)

OHS 6 sets of 4.