6 kertaa, 75-80% snatch maks.

1 high hang power snatch + 1 hang power snatch + 1 squat snatch

Lepää 2-3 min.

3 kierrosta

30+30m single arm front rack KB carry
30+30m single arm KB farmer carry
30s hollow hold

KB 32/24

4 kertaa, 4 min työtä / 2 min lepoa:

50 DU´s
5 bMU/4 C2B & 4push-ups/3 pull-ups & 3push-ups
10 power snatches
15 T2B.

RX´d: 40/30. Pyri joka kierroksella tekemään vähän enemmän toistoja.

Flow: Tee niin monta kierrosta kuin ehdit 4 min aikana. Aloita uusi setti aina alusta.

EMOM x 12

4x3 power clean
4x2 power clean
4x1 power clean

Build in 17 minutes Heavy Set 10.
+
Back Off Sets 2 x 8 @ 70-80% OTD. Go Every 2:30

Raaka rinnaleveto 5,3,2,1,1

nousevat painot,

3x7reps @75-79-83% of 1 rm.
rest 3-4min bwn sets.

Row 3K for time

EMOM 25 min

1) row
2) box step ups
3) DB row
4) sit ups
5) rest
Choose reps per need
RPE 6 - recovery wod

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Goal & Intensity:
Recover from previous training, get the blood flowing, and move gently with purpose.
Progress: Choose rep numbers based on how you're feeling today and how much recovery you need.
Tip: Keep moving, but don't push the pace – this should feel good.
RPE: 6/10 – recovery WOD

Pause Back Squat + box jump

5 x every 4 min

3 + 3
80% + 80% of max hight
add 1-3kg to 14.4.

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Goal & Intensity:
Build strength, control and explosive power from the bottom of the squat.
Execution: Spend 15 minutes to warm up and built up to work weight. Then:
5 sets every 3 minutes:
3 pause back squats (80% of 1RM)
3 box jumps (80% of max height)
Progress:Add 1–3 kg compared to last time (April 14) if form stays solid.
RPE: 7–8
2 more sessions like this to go. Test day for 3 Rm 2.6.