Fours sets of five, 70-80% 1RM

"Six"

EMOM 36
6 Strict HSPU
6 Power Cleans 70/50 kg
6 Burpees
6 STOH 70/50 kg
6 Strict C2B
6 Front Squats 70/50 kg

5 - 5 - 5 - 5 - 5

3 rep reserve every set

Back Squat + box jump

5 x every 3 min

3 + 3
65% + 30/24"

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Goal & Intensity:
- Build strength and explosiveness by combining squats and jumps.
- Execution: Every 3 minutes, perform 3 back squats (65%) followed by 3 box jumps (30/24"). Repeat for 5 rounds.
- Progress: Maintain solid squat form and focus on an explosive jump.
- Tip: Control your breathing and engage your core before each lift.
RPE: 7-8

21 wall balls
15 db snatches 22.5/15kg
9 push ups

4x6 83-85%

So same weight as last week but 6 Reps.

20min of low intensity work:

EMOM20:
1. Ergo easy pace
2. Plate hug squats
3. Plate GTOH
4. Burpee to plate
5. Plate lunges (with rotation)

HR around 60-70%

Heavy lunges 3x10+10
Lisäpaino!

Tempo back squat

3 - 3 - 3 - 3 - 3

2s alas, 3s pito alhaalla, räjähtävästi ylös, 3s pito ylhäällä.

Deadlift 2x1