Four sets of three

Five sets of heavy four.

3-Position Power Clean ( High Hang - Hang - Floor)

3 x (1+1+1) x 60%
3 x (1+1+1) x 65%

Sendoff 1:30

Focus on speed!

High Hang Power Clean + Shoulder to Overhead

10 + ( 1 + 2 ) x every 2:00

Speed and technique, not for load

4x6 Front Squat @ 75%

Pystypunnerrus 10,10,10

nousevat painot, tauot 2 min.

For time:
80 foot dumbbell overhead walking lunge (24.4m)
20 alt. dumbbell snatch
20 pull-ups

80 foot dumbbell overhead walking lunge (24.4m)
20 alt. dumbbell snatch
20 chest to bar pull-ups

80 foot dumbbell overhead walking lunge (24.4m)
20 alt. dumbbell snatch
20 ring muscle-ups

Time cap: 15min
Rx: 22.5kg/15kg db

Use 65-70% of 1 RM
7 x Every 2 min
snatch pull
&
hang power snatch
&
squat snatch

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Goal & Intensity
-Develop the complete snatch by linking the pull, explosive transition, and confident catch into one complex.
-The load stays moderate (65–70%) to ensure high technical quality on every rep.
-Fast, sharp lifts in short sets that activate the nervous system without accumulating excessive fatigue. -Each 2-minute window allows focus and solid recovery.
RPE: 7 — technically challenging, but speed and control remain intact.
💡 Coach’s Tip
Stay patient in the snatch pull, let the hips explode from the hang, and commit to a strong catch — keep one consistent rhythm through the complex.
Why this workout: Complexes integrate the key phases of the snatch, improving timing, bar path, and confidence. Working at moderate percentages allows many quality reps that translate directly to better performance with heavier loads.

Find your zercher 1RM

Backsquat 3x3, 2x2, 2x1