E2.30M x 5

3 hang squat snatch @60%->up to heavy but technical Sarjat nousevalla painolla. Nouse päivän raskaaseen, mutta tekniseen maksimiin.

Kipping HSPU

EMOM 5 min

pick reps per RPE 6

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Choose a rep count that feels like RPE 6
Repeat the same number every minute
Develop efficient kipping rhythm
Improve power transfer from hips to overhead press
RPE 6: Comfortable and repeatable effort
Choose a rep count you can maintain for all 5 rounds
Focus on timing and rhythm, not max reps

EMOM36

1. 40s ergo @70-75% effort

2. 4-6 wall ball + 4-6 burpee over line

3. 15/15m single arm kb suitcase carry

4. 40s ergo @70-75% effort

5. 10-12 alt. db snatch

6. rest

Rpe 3 Pidä treeni kevyenä. Valitse painot ja toistot huomioiden rpe.

Back Squat

Set 1: 75% x 5
Set 2: 85% x 3
Set 3: 95% x 1+

The % are calculated from 90% of your 1RM!
1+ means AMRAP!

*Viimeinen viikko! TSEMPPIÄ!
*Kunnon palautukset sarjojen väliin!

Work up to heavy complexes of
Power Clean + Hang Squat Clean

4 rounds for time
10 box jump overs 60/50cm
10 dumbbell box step overs 22,5/15kg

Row Bar 3x8

Reverse back rack lunge
3x12 6R/6L

5 sets
3 Front Squats @75-85%
10/arm Single Arm DB/KB Rows

Weighted Chinup 3x6, Tempo 2010
Rest 2min