Active Recovery workout 45 min of :

20m Bearcrawl
10 GTOH /w Plate
20m Overhead Duckwalk w/plate
5 + 5 Half Kneeling KB Bottom Up press
4-5 minutes Easy Cardio
10 Jefferson
10 Front Flyers
10+10 Wallsit Leg Extension
4-5 minutes Easy Cardio

8 sets
Go every 75sec

Clean Pull + Hang Clean + Front Squat + Jerk

Wendler strength progression
5-3-1+ deadlift @75/85/95% 1RM

Viimeinen sarja on +sarja, jossa on tarkoitus tehdä niin monta toistoa, kun tulee (ei kuitenkaan failureen asti).

AMRAP 5
20/15 Cal.
10 Single Arm Devils Press

Rest 3min

AMRAP 5
20 Wall Balls
30 Double Unders

3 x 3min töitä/3min lepo

6-10 varpaat tankoon
12-20 istumaannousu
loppuaika pyörä täysiä

A) Power snatch + overhead squat
For quality
10-8-6-4-2 touch and go power snatch
10-8-6-4-2 overhead squat

You can increase weight when reps decrease

B) 3 rounds for quality
20-40s prone arm lift hold
8-12 external shoulder rotation

DELOAD WEEK

5 rounds for time
3 high box jump 75/60
6 pistol squat
3+3 one arm DB hang clean & split jerk 22,5/15

EMOM 20 min

1) double unders
2) chest to bar
3) pistol squats
4) rest

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Goal & Intensity
-Combine three skill-based movements with control.
- Today the aim is to build rhythm, consistency, and repeatability without redlining.
-The work is technical with a moderate heart rate (RPE 8) – it should feel demanding but never sloppy.
-Treat each minute as skill practice — move with purpose and aim for the same quality across all rounds.
-Steady rhythm wins here.
RPE: 8 – challenging but sustainable; focus on clean movement quality.
Why: This session develops coordination, body control, and skill endurance under mild fatigue, setting the foundation for more efficient movement in high-intensity workouts.

EMOM 7

Snatch High Pull + Power Snatch

Start light, Climb in 70%

Max reps of unbroken strict c2b pull-ups.