5x4 Back Squats

clean complex

7 x every 3 min

2 x clean pull below the knee
+
2 x hang power clean

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Goal & Intensity
-Build a strong, repeatable clean pull and efficiently transfer that force into the hang power clean.
-The focus is on timing, force direction, and consistent bar path.
-A technically demanding but controlled strength session, with each set performed well-rested and with full focus. --The load feels heavy, yet speed and quality remain the priority.
RPE: 7–8 — challenging, but technique should stay sharp throughout.
💡 Coach’s Tip
Be patient below the knee and drive with the legs; let the hips explode in the hang before pulling with the arms.
Why this workout: Clean pulls strengthen a critical phase of the lift where posture or power is often lost. Paired with hang power cleans, this complex builds explosive strength and better transfer to heavier cleans and conditioning workouts.

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Bent-over row with snatch grip 2x12

5km run

5 x 5

AHAFA

Eccentric
4 Rounds
A1) Back Squat x 5
6-0-X-1
Rest 1:30
A2) Gorilla row x 8+8
2-0-X-0
Rest 1:30

10 x Every 1:30

Power clean + Hang squat clean + Front squat + Split jerk

@ 60% of 1RTM C&J

EMOM x 30

1) monostructural
2) round of cindy
3) core/rest

Push press 1 x 20

• use approx. 50% of max push press