Max reps of unbroken strict pull-ups.

For time
500m row
50 sit-ups
30 DB snatch 22.5/15

Vertaa aikaa edelliseen.

Etukyykky 4 settiä:

4 - 4 - 4 - 4

70% FS maksimista, lepää 90s.

Open 22.2

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 toistot

Maastaveto 70/102kg
Yleisliike tangon yli

Aikaraja 10 min

10 minutes:

• Hang clean x 2

Front squat

3-3-3-3-3

E3MOM / FIND HEAVY!!

One high pull + power clean + hang clean
Then:
3 sets at 90-95% of above

Build up to a quality max

DT - 5 rounds for time of
5 rounds for time of
12 Deadlift
9 hang power clean
6 stoh
@ 70/48kg
(RE test)

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Option A
52/40 kg

12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

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Option B
35/25 kg

12 Deadlifts
9 Hang Power Cleans
6 Push Press

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Option C
20/15kg

12 Deadlifts
9 Muscle Cleans
6 Strict Shoulder Presses

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compare to results
29.11.24

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Goal & Intensity:
Complete the workout as fast as possible while maintaining proper lifting technique. Focus on strong core support, explosive pulls, and powerful overhead presses using your legs for support.

Desired RPE/Effort: 8–9/10 (90–100% effort).

Interval work:

• 250 m row
• 400 m run
• 750 m row
• 400 m run
• 250 m row

Rest 2 minutes between intervals. Go fast, but keep the same pace. Do not go all out.

EMOM 5
Snatch DL
High pull
Power snatch

Rest 2 min

EMOM 5
3-pos Snatch

@ max 60% 1RM