EMOM 12 of Macho Man
3 Power Clean
3 Front Squat
3 Push Jerks

use weights you can get through the EMOM without failure

For Load
3 Thrusters
7 x every 3 min

Goal & Intensity
-In the main piece we work strength and capacity with heavy thrusters.
-Short work windows with enough rest allow you to push heavy and stay technical each set.
-The aim is to challenge yourself while keeping safe movement.
-Make the squat and press one fluid motion – don’t sit too long with the bar on your shoulders.
RPE: 7–8 – weights feel heavy but movement remains under control.
Why: This session develops max and explosive strength while building confidence under heavy barbell work. Thrusters combine full-body strength and stamina, making this a key part of the week’s balance.

1) Power Clean
2) Squat Clean
3) Push Jerk
4) Split Jerk

@ max 60% TM

Front squat

• find 1 RM of the day

3 Rounds for Time:
400m run
21 kbs (24 / 16)
12 pull up

TC: 15

A. 4x8-10 lateral raises

B. 4x10 bent over row rest 60 secs

Go through all sets on A before moving onto B!

5 kertaa 60-70% Snatch maksimista:

1 high hang snatch + 1 hang snatch + 1 snatch + 1 OHS

Lepää 1-2 min.

4 kierrosta laadullisesti:

5 bar kip swings with press down
1-2 banded bMU/3-4 jumping bMU from box/3-4 juming bMU from the ground
5-8 from hollow to pike hold - hands on plates

Deadlift
70% of 90% 1RM x 3 reps
80% of 90% 1RM x 3 reps
90% of 90% 1RM x 3+ reps

*If you did these last week, use the same percentages. If you didn’t and you don’t know your 1rm try to guess it with your coach. You can also warm up to heavy single and count from that. Warm up for work sets can be: 40% x5, 50% x5 and 60% x3 and those should be done in 10 minutes. Work sets performed every 3 minutes. The plus mark in the last set means you will do as many reps as you can with a solid technique but you should get at least 3.

Maastaveto 3,3,2,2,1

nousevilla painoilla
tauot 2 min.