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

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

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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