80 DB box step-ups (51/61 cm) (15/22.5 kg)
– Every minute on the minute, starting at :00, perform 20 double-unders.
– Use two dumbbells.

---

Goal & Intensity
-Build endurance and lower-body/core strength by combining skill work with heavy step-ups.
-The aim is to keep a steady pace and finish under 10 minutes.
-A mix of cardio demand from the double-unders and muscular stamina from the step-ups.
-The load should feel tough on the grip and legs, but reps must stay controlled.
-Keep your rope ready and dumbbells close to the box to minimize wasted time in transitions.
RPE: 8 – breathless and burning, but still able to maintain rhythm.
Why: This workout challenges skill, stamina, and strength at the same time – a great combo in the weekly picture because it blends explosiveness, control, and raw effort.

Hang Snatch 2-2-2-2-2
-build up in 15 min the heaviest weight of the day.

13 minutes Quality:

10 SLDL w/ KB or DB
6 Strict C2B / Strict Pull Ups
0:30 HS Hold / 10m HS walk

Omatoimi:

Suorin jaloin maastavedot, molempiin käsiin sinulle raskaat käsipainot tai kahvakuulat.
Tiukat Chest to barit ja leuanvedot voit pilkkoa kahteen osaan.
Käsilläseisontapito selkä seinää kohti.

6 x (1 x Hang Power Clean + 3 x Shoulder press) @ 85% (SP)

SO 2:00

4 x 8-12 wide grip bench press

Overhead squat, four set of fours

Parin kanssa, 4 kertaa kummallekin.

Row for meteres
500 - 500 - 500 - 500

Lepää niin kauan kuin parisi tekee.

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

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

---

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.