5 kertaa:

5+5 - 5+5 - 5+5 - 5+5 - 5+5 weighted pistol squats.

Scaled: weighted pistol box get up - eli istutaan alas esim. kiekkojen päälle, yhdellä jalalla ylös.

Tabata of:

1. Air squat
2. Push-ups

4 intervallia, vaihtele A ja B välillä:

A: 20 DL 100/70 + 10x10m shuttle run.
B: 15 bar FACING burpees + 15 kipping HSPU

Eli: A, B, A, B. Lepää 2 min intervallien välissä.

Hang Squat Clean + Split Jerk

10 x ( 1 + 2 ) @ every 1:30

10min alkavalla minuutilla, kevyt paino
1 raaka tempaus riipusta, 1 raaka tempaus tuuma lattiasta ja 1 raaka tempaus

Stiff legged deadlift
3x10 (Start from top)

8x4@80%,
rest 3-4min between sets

Vauhtipunnerrus 4,4,4,4

nousevilla painoilla, tauot 2 min.

3 x alkavalla 2 minuutilla
3 tempausveto

EMOM 16 min

1) 15/12 Row
2) 10 HSPU
3) 10 low Hang power clean 61/43kg
4) Rest

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Goal & Intensity:
- Build strength, endurance, and pacing with a full-body workout.
- Execution: A new movement every minute – row, HSPU, power cleans, then rest every fourth minute.
- Progress: Pick options to suit your needs and to support today's RPE.
Tip: Control breathing on the rower, use a strong kip for HSPUs, and keep the bar close in the hang power cleans.
RPE: 7-8