50 min

in pairs
A) Row
B) 800m Run

KEEP YOUR HR 60-70%

5 x e2mom
- 15 s2o 50/35kg + rest of the time sled push (light weight)

rest 3min

5 x e2mom
- 10 burpee pull ups + rest of the time row for meters

rest 3min

5 x e2mom
- 5-8 hspu + rest of the time farmers walk 32/24kg

otm 15: power snatch

Aikaa vastaan:

• 10000m BikeErg (Concept2)

3 Sets For Load:
1 Snatch +
1 Hang Snatch

Push press 1 x 20

• use approx. 50% of max push press

“Rowing Macho Man”

EMOM x20
1) 8-15cal Row
2) 3 PC + 3 FS + 3 Push Jerk

Rxd: 70/50kg

Sellainen rauta, että saa tehtyä toistot unbroken, mutta haastaa.

Back Squat Ladder 5-4-3

RPE 4

Do 5 back squats and then rest 60-90sec and with the same weight 4 reps, another 60-90sec rest and then 3 reps. That is one round. Do a total of 3 rounds. 2-3min rest between rounds. You can add loading after each round.

Try to add 5-10% compared to last week.

RPE 4 to 4+

clean complex

7 x every 3 min

2 x clean pull below the knee
+
2 x hang power clean

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Goal & Intensity
-Build a strong, repeatable clean pull and efficiently transfer that force into the hang power clean.
-The focus is on timing, force direction, and consistent bar path.
-A technically demanding but controlled strength session, with each set performed well-rested and with full focus. --The load feels heavy, yet speed and quality remain the priority.
RPE: 7–8 — challenging, but technique should stay sharp throughout.
💡 Coach’s Tip
Be patient below the knee and drive with the legs; let the hips explode in the hang before pulling with the arms.
Why this workout: Clean pulls strengthen a critical phase of the lift where posture or power is often lost. Paired with hang power cleans, this complex builds explosive strength and better transfer to heavier cleans and conditioning workouts.

20 minutes:

Jerk triples 5 x 3