EMOM x 15

5min x 3 power clean&jerk
5min x 2 power clean&jerk
5min x 1 power clean&jerk

Back Squats ( Waves )

10-8-6-10-8-6-10-8-6. Every set 40%+

Go every 3:00

Every 2 min for 12 minutes (6 sets)
Power clean + hang clean + squat clean @50-70%

5x2 back squat 90%

5x
5/5 Front Rack Lunges, AHAFA

Row 20min @ moderate pace

• Every 500m Do 12-20 Push-ups

Mark down the rowed meters.

Shoulder Press 4 RM

Timecap 15 min.

Omatoimi:

Voit ottaa halutessasi tangon rigistä tai lattiasta.
Nostot samaan vauhtiin eli ylhäällä otetaan happea.

100 Hollow Rocks for time

EMOM 25 min

1) 50s. bike
2) toes to bar
3) alt. DB snatch
4) HS walk / HS hold
5) rest

RPE 6

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Goal & Intensity
-Build aerobic capacity and improve skill control under light fatigue.
-Combine cardio, core tension, coordination, and balance in a sustainable format.
-A steady 25-minute EMOM with controlled breathing and repeatable movement.
-Each movement should feel smooth, not rushed.
RPE 6, moderately challenging but clearly under control.
You should finish feeling worked, not exhausted.
Coach’s Tip:
Choose reps you can complete in about 40–45 seconds.
Focus on quality positions, especially in toes-to-bar and handstand work.

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