6kertaa 3min ON / 1min OFF, vaihtele A & B välillä:

A: 20 box steps + 10 C&J 50/35
B: 20 pistol squats + 5 squat snatches 50/35

*Pyri saamaan joka kierroksella 0-2 toistoa lisää.
*Eli suoritat kolmessa minuutissa niin monta kierrosta A osiota, kuin ehdit. Tätä seuraa 1min lepo. Seuraavaksi suoritat B osiota niin monta kierrosta kuin 3 minuutissa ehdit. 1min lepo. Toistetaan yhteensä kuusi kolmen minuutin työjaksoa (3xA, 3xB)

3 rounds of
8+8 Pistol squat (Find a challenging variation with coach)
8+8 Barbell front rack reverse lunges
8+8 Hollow flies
Max hollow hold

*for quality!

3-position squat clean, five sets.

Squat clean
Every 90 sec x 8 week 2
3 reps 75-77,5%
3 reps 75-77,5%
3 reps 75-77,5%
2 reps 80-82.5%
2 reps 80-82.5%
2 reps 82.5-85%
1 rep 85-90%
1 rep 90-95%

-no need to be tng, full reset between reps

-second week and heavier %

3x @ 75%
3x @ 80%
3x @ 85%

EMOM 20
1) bar/ring Muscle up
2) pistols
3) HSPU
4) rest
__
Goal & Intensity:
Focus on performing high-quality reps with efficient technique—your first and last reps should look the same. Choose challenging yet controlled rep numbers per your own level to suit your needs, prioritizing consistency and movement control.

Desired RPE/Effort: 7 (70% effort)

EMOM 15
1 Clean & Jerk

8-8-6-4 back squat
- last set of four should be heavy
- rest as needed

AMRAP 8

10 KB Sumo High Pulls 24/16kg
5 Toes To Bar
5 Single ARM OH Lunge 24/16kg
5 Single ARM OH Lunge 24/16kg