3 x alkavalla 3min

1min laite 85% teholla
10-20 seinäpallo, katkeamaton sarja

3 kierrosta

20 thruster 30/20kg
20 yleisliike

Aikaraja 10min

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

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

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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