7 x 3 min work, 3 min rest
10/15 cal Row
5 hang power clean 45/60kg

-continue where you left off
-score is total rounds
-RPE 8, long wod (21min total work)

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Goal & Intensity
-Build sustainable power and pacing through repeated, demanding intervals.
-The focus is on holding consistent output and quality across all seven 3-minute rounds, even as fatigue builds.
-Control your pace from the start, if the first rounds feel too easy, you’re right where you need to be to stay strong until the end.
RPE: 8 → hard effort, breathing heavy but movement remains controlled.
Why: This workout develops anaerobic endurance, lactate tolerance, and strength under fatigue.
These are key ingredients for consistent performance in long, mixed-modality workouts.

30 Clean & Jerks (60/40kg),
1600m run
10 Rope Climb
1600m run
100 Burpee.

TC: 45min

7 x every 3 min

3 position Squat clean

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Goal & Intensity:
- Prepare the body for pulling and build strength and timing.
Execution:
Primer: 3 rounds every 1:30 minutes — 3 Halting Clean Deadlifts.
Main: 7 rounds every 3 minutes — 3-position Squat Clean (high hang, hang, floor).
Progress:
- Gradually increase load while maintaining good technique, but not over 85%
- Tip: Keep your back tight and reset your position properly before each lift.
Primer RPE 5/10, main part RPE 7–8/10.

Build up to 2 RTM in 20 min

Drills:
1) Start-Hang-High Hang
2) High Pull
3) Muscle Clean
4) Power Clean
5) Squat Clean

Partner WOD

50-40-30-20-10 reps for time of:
Wall Balls
KB Swings 24/16kg
Goblet Squats
Toes-to-bar
Calories
Box Jumps

16 EMOM

1. 10/8 cal row
2. 15 kb swings 32/24
3. 15 slamballs 20/14
4. 7 burpee to target

GO HARD!

Parin kanssa, vaihdelkaa 1 ja 2 välillä.

16 EMOM:

1. 5 Clusters 70/50
2. Max row cals in 30s.

Tulos on yhteenlasketut kalorit.

5 kertaa deadlift, 80% DL maks.

5 - 5 - 5 - 5 - 5

Lepää 2-3 min.

5 kertaa, 40-50% snatch max.

2 muscle snatches + 2 tall snatches + 2 snatch push presses + 1 OHS

Lepää 90s.