Deadlift 5x6

– nouseva paino
– lepo 3-4min

Joka 3 minuutti yhdeksän kertaa, vaihtele A, B & C välillä:
A:

3 Deficit or extra hard strict HSPU + 5-10 kipping hspu.

B:
3 Bench presses 85% BP max. + 10 deficit or normal push-ups.

C:
3 banded strict C2B or strict pull-ups + 15 vipunosto taakse kulmassa kevyillä käsipainoilla.

10 min:

Kipping pull-up technique

10 min:

Aseta itsellesi samat skaalaukset kuin viimeksi ja tee testikierros 5-3-1 tyyliin.

With partner 20 AMRAP:

200 DU + 100 alt. DB snatch *

*Macho maan: 3 power cleans + 3 front squats + 3 STOH 80/60

*Toistot voi jakaa miten halutaan, esim. 10 kierrosta (20 du + 10 DBs). Toisen liikkeen jälkeen kuitenkin pakko vaihtaa. Ennen kuin uusi kierros voidaan aloittaa, tulee sen aloittavan henkilön suorittaa yksi kierros macho mania. Harjoitus aloitetaan myös macho manilla.

Hang Squat Clean + Squat Clean + Split Jerk

10 x ( 1 + 1 + 1 ) @ Every 1:30

Build to moderate to heavy.

8 x clean and jerk (1+2)

• add weight until heavy

EMOM 24 min

1) Shuttle run, 1 rep = 15m
2) Bar MU
3) front squat 61/43kg

Choose reps and scale accordingly to your needs
RPE 7-8

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Goal & Intensity:
- Combine body control, strength, and conditioning at a steady intensity. Score is total reps.
Execution:
EMOM 25 min (one movement per minute):
Shuttle run (1 rep = 15 m)
Bar Muscle-Up
Front squat
Choose reps to match your capacity
- Progress: Pick versions and reps you can consistently perform each round.
- Tip: Build success into every minute with smart scaling and no rush, 25 min can feel super long if you start too hot out the gate....
RPE: 7–8 /10 – challenging but sustainable.

Power Clean + Hang Squat Clean + Jerk

12 x ( 1+1+1 ) x Every 2:00.

You can go heavy, but Pressing not allowed in Jerk.

EMOM 8
2 Hang Power Cleans with pause +
2 Push Jerks with Pause
- Build up on weight

EMOM10 alternating

odd: 8+8 single db overhead walking lunge
even: 10-15 V-ups