5x5 78% back squat

5x6
3 seconds decent on each rep

3 rounds :

3 hang clean high pulls
3 hang muscle cleans
3 strict presses
3 tempo front squats, tempo 53X1
3 hang power cleans
3 no feet squat cleans
3 hang (squat) cleans

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Build up to a heavy set of

Snatch + Hang snatch + OHS

Avoid failure

FOR QUALITY
45 min of

5 min easy row
5 min bodyweight walking lunges
5 min
5 toes to bar
10 push up
15 air squats
RPE 6

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Goal & Intensity
-The goal is to keep the body moving smoothly and consistently without big spikes in heart rate.
-We're building aerobic capacity and reinforcing movement mechanics over a long, steady session.
-Steady breathing and clean reps – no rushing, no grinding.
-Every movement should feel technically solid and controlled at about RPE 6.
RPE 6: Feels “moderately hard,” like you could maintain the effort much longer if needed. We’re not trying to burn out today.
Why this training: This 45-minute continuous piece improves aerobic base, movement quality, and overall recovery ability.
Tip: Choose a pace so steady that you could speak in full sentences the whole time.

As many reps as possible in 12 minutes of :

5 Man Makers 15/10kg
15 Burpee Box Jumps 24"/20"
5 Man Makers 15/10kg
30 Calories Row
5 Man Makers 15/10kg
45 Calories Bike Erg

Split reps as you like

back squat wave

8-6-4
8-6-4

(E2,5MOM)

Front squat

5-5-5-5

• 3-5 box jump jump after each set of squat

30 x rive raakana/kyykyllä + työntö 60/40kg

Timelimit 10min.

Kyllä:
Split Jerk
Push Jerk

Ei:
Push Press
Press
Snatch
Thruster

Vertailut:
15.12.2017
12.6.2015
6.10.2014
15.11.2013

EMOM 25 min
1) 10-14 alt. pistol squats
2) 10-14 HSPU
3) 8-12 box step ups 2 x DB
4) 5-10 bar MU / chest to bar
5) rest

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Goal & Intensity
-To build skill, control, and muscular endurance through slow, high-quality work.
-Stretch each set to 50 seconds.
-RPE 6–7: movements should feel demanding but never rushed.
-Prior to the workout we'll go trough different variations and practice efficiency.
-The idea is to recognize the moment when the next rep wouldn’t be as good as the last – and stop there.
-EMOM structure gives a rhythm and built-in recovery, helping you stay focused and consistent.
-This is a developmental day: strengthening stabilizers, refining coordination, and practicing movement quality over intensity. More advanced members can add weight to pistols and step ups, as well as target the higher rep count per HSPU and BMU/C2B