14min otm alternating

• 6 ohs
• 8 t2b

4 x 4

AHAP

" Light Diane"

21-15-9

• Deadlift 80kg/50kg
• Push up

Timecap: 6min

10-15 Hollow Rock,
10+10 Lateral KB bend

In 20 minutes:

Find your heaviest set of the following complex:

• 3 power snatch
• 3 snatch grip push press
• 3 ohs

After you've found your heavy set, take 20% off the bar and do as many complexes as possible for the remaining time.

8 x
every 1:30

4 Devils press (2 x 15 / 10 kg)
8 Push up
12 Air squat

EMOM 10 min
3 squat cleans
Start at 55%

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Goal & Intensity
-Build heavy clean efficiency under a short EMOM while reinforcing leg drive and receiving position.
-Finish the session with quality accessory work to support shoulders, arms, and coordination.
-The EMOM should feel progressively heavy but technically sound, never rushed.
-Post-WOD work is controlled, deliberate, and non-fatiguing to the nervous system.
RPE:
EMOM: 8–9 (heavy, NOT a max effort).
Post-WOD: 6–7 (quality over speed).
💡 Coach’s Tip
Treat each EMOM minute as a single high-quality set: if bar speed or catch position degrades, stop increasing load.
Why this workout: Short heavy EMOMs develop confidence and consistency with heavier barbells without excessive fatigue. The post-WOD strengthens supporting structures (shoulders, elbows, grip) and improves partner coordination, which helps keep you resilient and lifting well long term.

The Golden Six

Back Squat 4x10
Floor Press/ Bench Press 3x10
Pull ups wide grip 3x Max reps
Shoulder press 3x10
Bicep curl 3x10
Abmat 3x20-30

Load 60-80% 1RM max. Emphasize quality.

WARM UP

3min Ergo

2 Rounds
8 Barbell Back Squats
8 Push Ups / Barbell Bench Press
8 Scap Pull ups
8 Barbell Press
8 Light Biceps curls
30 SEC hollow hold

5x5
5 sets of 5 reps

lisäpainoleukoja 5x5