12 EMOM

1. 1 Front squat
2. 3 back squats, hallitusti alas, terävästi ylös.

70% C&J maksimista tai 50-60% BS max.

Back squat

4x8

E3MOM / 2-3 RIR

Bench Press 1 RM

Front squat
4 x every 4 min
7 reps at 55%, of 2.6. back squat result
- RPE 7

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Goal & Intensity:
- Build a strong and stable front rack position to support your clean.
- Keep your torso upright and the weight centered.
- The squat should feel moderately heavy but manageable with good rhythm.
- Focus on control and positioning—no rush needed.
- Keep your elbows high and think about pushing the floor away with your legs.

EMOM 25 min

1) shuttle run
2) HSPU
3) Row
4) Toes to bar
5) rest

RPE 6

choose reps to reflect your RPE

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Goal & Intensity:
-Today’s focus is on improving gymnastics movements.
-Choose a challenging but controlled scale — better to do fewer quality reps than many easy ones.
-Use a scaling option that allows you to maintain a solid body position throughout.
-RPE: 6/10 – light breathing, focused on technique.

3-3-2-2-2-2-1-1-1-1

Complete 6 sets of 3reps Bench Press @ 85% max

5 Kierrosta aikaa vastaan:

40 Ilmakyykkyä
20 Punnerrusta
15 Thrusteria (30/20kg)

SKAALATTU 3 kierrosta

TC: 30min

EMOM 13
Every minute perform
Power Clean + Hang power Clean + Push jerk
@75% of 1RM power clean + push jerk

Back Squat

5 Sets of 5 @ 60-65%

Go Every 2:30