power clean E90s x9

3-2-1
3-2-1
3-2-1

(1-2reps in tank)

3 x 8 AHAP

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

5 rds for quality:

100 SU´s
5 squat jerks 40/30
2/2 TGU 16/12

3 kierrosta bar muscle-up harjoitteita:

5 kip swings with pull down
5 candlestick roll to jump
5 russian dips
3 jumping bMU / jumping low bar bMU

10 kertaa burpee niin nopeasti kuin mahdollista:

5 - 5 - 5 - 5 - 5 - 5 - 5 - 5 - 5 - 5

Lepää 30s välissä.

2 hengen tiimeissä, kumpikin suorittaa 5 kierrosta:

500m row
15 bench press

60/42,5.

Toinen odottaa kunnes toinen soutaa. Heti soudun loputtua soutaja vaihtuu ja äsken soutanut suorittaa penkkipunnerruksen. Lepoaikaa niin kauan kunnes toinen pari on suorittanut soudun.

Tulos: yhteenlaskettu aika.