EMOM 10
2 Power Cleans
-work up to heaviest possible 2RM

3x5 Push Press

• Work around 65-75% of max Push Press

20min AMRAP:

• 5 Body Weight Bench Press (Scale to 75% of 1RM)
• 5 Deadlift @ 1.5x Bodyweight (Scale to 75% of 1RM)
• 10 GHD Sit-ups

"René"

7 kierrosta aikaa vastaan:

• 400m juoksu/ laite
• 21 askelkyykkykävely
• 15 leuanveto
• 9 burpee

BENCHMARK
50-40-30-20-10 reps for time:
Double-unders
Sit-ups

Scaled WOD
For time:
30-20-10 reps of:
Single-unders
Feet-anchored sit-ups

Snatch Complex
6 x every 3 min

Power Snatch
Snatch Balance
Hang power snatch

---

Goal & Intensity
-Develop overhead stability and explosive power in the snatch, while preparing the body to safely receive heavy loads.
-Technique- and strength-focused EMOM and complex (RPE 7–8), performed controlled and unhurried.
-Focus on deep breathing and core engagement before each lift — it creates a stable midline and better bar support.
RPE: 7–8 → challenging but controlled; you can maintain clean technique throughout the complex.
Why: This workout builds explosive strength, precise lifting technique, and barbell control, essential for both competition lifts and high-intensity metcons.

Back squat 4x2x90%

FOR TIME / ALL OUT:

300m Row
30 Wall Ball (9/6kg)
10 High box over burpee (70/60cm)

TC 4min

Kipping pull-ups max. reps

40 min continious:

500m Row
5 Tall Clean
5 Front Squat
5 Push Jerk

Use light loads.