EMOM 30

1) 20/14 Cal Row
2) 5 Push Jerk 60/40kg
3) Rest

EMOM 12
1) 6+6 KB snatches 24/16 kg
2) 12 Box jumps
3) Rest

For Load
6x every 2 min

3 hang power clean

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Goal & Intensity
-The first part develops explosive power and clean technique, especially body alignment and hip speed.
-The second part builds leg endurance and mental toughness through a long, steady grind.
-The lifting portion is technical and crisp — every rep should look the same.
-The conditioning piece is slower-paced but demanding, where steady rhythm and pacing are key.
-Find your pace early for the step-ups and stick to it — don’t go out too hot.
RPE: 7–8 → challenging but under control; legs should burn without breaking your form.
Why: This session blends technical strength work with a long endurance effort — a perfect combo for improving movement efficiency and the ability to keep going under fatigue.

Every 3:00 x 5:
6 + 6 Front Rack Step-Back Lunge
- Alternate with Shoulder Press

5 x 3 High hang squat snatch

Maximum weight 50% of 1RM snatch

WORK ON SPEED AND POSITIONS

5 kertaa Clean pull, 100% C&J maks.

3 - 3 - 3 - 3 - 3

lepää 1-2 min.

One set, five reps.

5 x 3 min on 3 min rest

5 Burpee
10 wall balls
10/15 cal Row
- continue where you left off
- score is only full rounds
(30 min)

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Goal & Intensity
- To build steady pacing and endurance so you can repeat the same amount of work without your performance breaking down.
-This is an aerobic grind — not an all-out sprint.
-Find a sustainable rhythm you can hold for all five intervals (RPE 8).
-Use the first round as your gauge — if you’re wiped out, you started too fast. The aim is for your last round to look almost identical to your first.
RPE: Around 8 – hard but controlled effort where you’re breathing heavy, yet ready to move again when the rest ends.
Why: This workout builds work capacity, heart rate control, and recovery efficiency, helping you stay consistent and composed in longer workouts.

Every 30s for 15 min;
1 x Power Clean
1 x Hang Clean
1 x Push Jerk

3 x 8
- leave two reps in the tank
- rest 3 min between sets