10 minutes:

• Odd minutes: 5 Power cleans (50-60% of 1RM, Touch and go, otherwise only 3 reps), rest of the minute double unders
• Even minutes: rest

3 rounds

• 10 cal row
• 20 jumping pull ups
• 30 thrusters 20/15kg

2 rounds for time of:

• 15 box jumps
• 15 left arm kb s2o 24/16kg
• 15 right arm kb s2o
• 15 box over burpee
• 15 left arm kb swing
• 15 right arm kb swing

For time:

• 1000m row
• 30 back squats (50-60% of 1RM BS)

(

)Back Squat 3 RM

Example approaching Sets :
10@barbell
10@ 30%
6 @ 40%
5 @ 50%
5 @ 60%
3 @ 70%
3 @ 75-80%

And Building Max. Weights

TC 35 minutes.

Pause Back Squat + box jump

5 x every 4 min

3 + 3
85% + 80% of max hight
add 1-3 kg to 19.4.
3 sec hold at the bottom

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Goal & Intensity:
Build strength, control and explosive power from the bottom of the squat.
Execution:
5 sets every 3 minutes:
3 pause back squats (85% of 1RM)
3 box jumps (80% of max height)
Progress:Add 1–3 kg compared to last time (April 19) if form stays solid.
RPE: 7–8
1 more sessions like this 27.5. Test day for 3 Rm 2.6.

Tiny Diane
5-4-3-2-1
HSPU
Deadlift 52/70kg

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Goal & Intensity
-The WOD combines raw strength with skill – heavy deadlifts paired with bodyweight control in HSPUs.
-A short, intense effort where both movements tax you differently, but you stay explosive.
-Break up HSPUs early enough to avoid burnout (same with deadlifts – keep the back tight).
RPE: 10 hard and condensed effort, should feel like a sprint. ALL OUT
Why: This develops maximal power and upper body control at the same time – a sharp blend of skill and raw strength.

8 - 10 x e90sec
power clean + hang clean (1+2)

Deadlift

10 Sets Of 1. Start ~60% and build up to 95%

Send off 2:30

3 kertaa 55-65% C&J maksimista:

2 split jerks, 2s pysäytys dipin pohjassa ja 2s stop jerkin kiinniotossa.

rest 1-2 min.