As many reps as possible in 10 minutes of :

4 Squat Snatch @70% OTD 2RM
20 Sit-Ups
30 Single Unders

3 x every 1:30 min
3 snatch high hang high pull
- focus on knee extension and stay over the bar at all times
- elbows up, but not back
- weight should be fairly light
- RPE 5

Squat Cleans Doubles ( Drop´n Go )

6 x 2 @ 75 - 85% OF HSC

Go Every 2:30

Front Squat, Build to heavy single in 20 minutes
See how it goes after metcon, dont make any PR Plans before, just go for it and make heavy single.
Stay tight and keep chest upright!

Bike Erg

Max steady 5-minute effort for average watts/total calories/distance
Your goal is to test the highest STEADY pace (avg. watts) you can maintain for 5-minutes.

kahdeksas viikko! kohta loppuu!

E3.30M x 4
3 front squat V.2-3 (75-80%)
5 back squat

Ensiksi tehdään etukyykky, jonka jälkeen tanko räkkiin. Heti perään tehdään takakyykky. Etukyykky määrittää sarjapainot. Huomio toistoreservi.

EMOM 16 min

1) 15/12 cal row
2) 5m handstand walk
3) 5 handstand push ups
4) rest

---

Goal & Intensity:
- Build upper body strength and control.
- Execution: Every minute for 16 min – 15/12 cal bike, 5m handstand walk, 5 handstand push-ups, rest. Everyone starts at the bike.
- Progress: Keep movements controlled and use rest for recovery.
- Tip: Adjust reps or scaling to maintain quality throughout.
RPE: 7-8

EMOM 4 x 3
1 min rest between EMOMS

A.) EMOM 4
High hang power clean 3 reps + 1 push jerk @50% 1RM

B.) EMOM 4
Hang power clean 3 reps + 1 push jerk @55-60% 1RM'

C.) EMOM 4
Low Hang squat clean 3 reps + 1 push jerk @55-60% 1RM

Snatch balance 5x1