Bench press + Plyo push ups
6 x every 3 min
3 + 6

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Goal & Intensity
- Build maximal pressing strength and explosive power by combining heavy bench press with fast bodyweight push work.
-The goal is to transfer raw strength into speed and control.
-The first part develops pure upper-body force, while the plyo push-ups teach you to express that strength quickly.
-Go heavy on the bench but make sure each plyo push-up still explodes off the floor with full intent.
-Quality beats quantity.
RPE: 8 → heavy, controlled effort; last rep should feel tough but snappy.
Why: This pairing develops strength, speed, and neural coordination — the kind of power that carries over to jerks, kipping, and any upper-body press movement.

20min EMOM: Power Clean

5min: 5 reps
5min: 3 reps
5min: 1 rep
5min: 5 reps

Overall RPE 3+ to 4

TnG reps. This is consistency work and nice combo of conditioning and strength training. Hit all sets unbroken. If you want, you can add loading for the singles on each rep or do them across.

Find your 1 RM of a deadlift

työntöjä saksiin 3x2

Back squat
- find a heavy set of 5 reps in 15min

E2MOM 6 kertaa:

1 snatch pull + 2 high hang snatches + 1 snatch

50-75% snatch max. Nosta painoa jokaiseen sarjaan.

working with ladders and gymnastic skills

5x8 front squat 70%

Seven bbf style:

7 rounds for time

7 hspu
7 wall balls
7 knees to elbows
7 box jump overs
7 burpees
7 KB swings 32/24 kg
7 pullups

(Tc:30min)

1/2 Murph:

800m Run
50 Pull-Up
100 Push-Up
150 Air Squat
800m Run

TC 22min