4 x Squat Clean ( Same weight as last week, if you feel good go heavier)

15 mins working on a hang snatch

prog 8/8
Built up to semi heavy weight
0-1 RIR
No fails - RPE 8
7 x every 3 min
3 reps

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Peak week of the cycle: develop explosive overhead power and stability
Express strength with speed and confidence under the bar
RPE 8: Heavy, but still controlled and technically sharp
Drive aggressively with the legs before dropping under the bar
Catch strong, stable, and confident overhead
Increase the load gradually through all 7 sets
Final sets should feel heavy but successful

prog 4/8
Built up to semi heavy weight
0-1 RIR
No fails - RPE 8
7 x every 3 min
4 reps

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Develop explosive overhead power and stability
Improve confidence under heavier loads
RPE 8, Heavy, but still technically sound
Coach tip
Drive aggressively with the legs before moving under the bar
Catch in a strong, stable position

Lisää painoa viime kerrrasta

Find todays 4 RM front squat

3 yritystä.

Option 1

4 x AMRAP 3:
21 AbMat sit-ups
15 box jump-overs (51/61 cm)
9 squat cleans (43/61 kg)
Max toes-to-bars in remaining time
– Rest 3:00 between AMRAPs

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Option 2

4 x AMRAP 3:
21 AbMat sit-ups
15 box jump-overs (41/51 cm)
9 squat cleans (29/43 kg)
Max toes-to-bars in remaining time
– Rest 3:00 between AMRAPs.

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Option 3

4 x AMRAP 3:
12 AbMat sit-ups
9 box jump-overs (30/41 cm)
6 squat cleans (15/20 kg)
Max plank hold in remaining time
– Rest 3:00 between AMRAPs.
– Every :05 of plank hold is 1 rep.

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-High-intensity interval workout with built-in recovery
-Move quickly through the first three movements to earn time for toes-to-bars
RPE 8–9: Hard effort every round, using the rest to recover and attack again
Coach tip:
Stay smooth and efficient on sit-ups, box jump-overs, and cleans.
Save a little on the early rounds so you can keep accumulating toes-to-bars throughout the workout.
Target score 40–80 total toes-to-bars
Aim to reach the bar with :30–:60 remaining each round
Movement Notes
Sit-Ups: Fast and smooth. Keep your hips on the floor.
Box Jump-Overs: Stay low on top of the box and eliminate unnecessary steps.
Squat Cleans: Fast singles or touch-and-go. Use a hook grip and keep your arms long during the pull.
Toes-to-Bar: Start with larger sets. As fatigue builds, switch to quick, sustainable sets of 1–3 reps.

Power Clean Waves :

5 - 3 - 1 : 50%, 60%, 70%
5 - 3 - 1 : 55%, 65%, 75%
5 - 3 - 1 : 60%, 70%, 80%

Go every 2:00

30min EMOM 1) Monostructural 2) Alternate between A&B 3) Rest

A: 5 heavy Power Clean. Drop and Go.
B: 20-30m Sandbag/D-Ball/Yoke/Farmers Carry

• Squat 6-3-6-3-6-3 @ 60-75-65-80-70-85% of your 1RM
• Rest 3min after every set