8 x E90SEC
3 hang clean
- challenging weights

7 x (1+1+1) 3-position power clean
- hips - above knee - floor

Find your sumo deadlift 4 RM of the day

3 x 1 @80% of days H1
*Every 2 min

Use 80% of haviest on 4.6.
7 x every 4 min

5 x, rest remainig time
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
- score is slowest time

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Goal & Intensity:
– The goal is to build strength and movement control under heavier load.
– This is the 8th session in the cycle, so today is about executing the complex with confidence and precision.
– Completing five complexes every 4 minutes adds total volume and tests your ability to stay consistent under fatigue.
– Focus on moving efficiently through each round without compromising technique.
– Pace the early lifts and keep the transitions smooth — a calm setup sets you up for a strong finish.
RPE 8 (challenging but sustainable effort for all rounds)

Training focus & why it matters:
– Power output & barbell control under fatigue: The Bear Complex challenges your ability to link multiple barbell movements, building muscular endurance, coordination, and technical confidence.
– Ideal preparation for Open-style barbell workouts and competition performance.

partner workout
 - in 12 min row 2000 m + 50 jumping pull ups  + max reps of t2b in the remaining time
 - split the reps anyway you like

Mies/naisparille soutumatka 1800 m ja naisparille 1600 m

Deadlifts

3 - 3 - 3 - 3 - 3

100-110% of 5RM. Tavoitteena saada tuntumaa vanhaan/tulevaan maksimiin. Lepää 3 min.

3 x 20 wall facing shoulder taps. Scaled: legs on box, push-up hold taps

3 x 3-5 wall climbs

3 x 5-10m HS walk. Scaled: assisted HS walk, 5 box pike walks

3 x 5-10 ring dips. Scaled: box dips, leg assisted dips

3 x 5-10 T2B

Jokainen osio erikseen ennen seuraavaa. Lepää sen verran kuin tarvitsee, keskity tekniikkaan ja hallintaan.

10-20-30-40-50-40-30-20-10 DU´s, lepää niin kauan kuin tarvitsee, tavoitteena saada sarjat unbroken.

Jos DU ei mene suorita harjoittelua: 10-15-20-25-30-25-20-15-10 sekuntia.

Back Squat

2 x 10 @ 60% +
2 x 8 @ 70% +
2 x 5 @ 75% +

Go Every 3:30