For load

7 x every 3 min
3 low hang power clean

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Goal & Intensity
-Build clean-specific power and explosiveness, focusing on a strong pull from below the knee and efficient force production from the low hang position.
-The aim is to transfer a powerful first pull directly into stronger power cleans.
-The pre-WOD feels technical and activating, not fatiguing.
-The main work is sharp and explosive, with every set performed well-rested and with full focus.
RPE: 7–8 — challenging, but speed and technique remain the priority.
💡 Coach’s Tip
In the pull, keep your chest tall and pressure through mid-foot; from the low hang, be patient and let the hips explode before using the arms.
Why this workout: The below-the-knee clean pull strengthens a common weak point in the lift where posture or power is often lost. Low hang power cleans train maximal force production over a short range of motion — a key skill for heavy lifts and high-performance conditioning.

Hang snatch 5x3 @ 70% (up wt on last set if you feel good)

12 EMOM:

1. 3 split jerks
2. 2 split erks
3. 1 split jerk
4. Rest.

70-80-90% C&J max.

4 Min AMRAP:
15 cal row
9 thrusters 43/30kg
Rest 3 Minutes
4 Min AMRAP:
10 burpee box jump overs
20 DB snatches 22.5/15kg
Rest 3 Minutes

Repeat this for two sets (28 minutes)

Split into two groups if needed and flip the order.

4 - 4 - 4 - 4 - 4

3 s full pause

AHAFA

Built daily heavy
6 reps (max 1-2 rep reserv)

then
4 reps @ 107% heavy 6 reps
2 + reps @ 113% heavy 6 reps
(+ = max reps, minimum 2 reps)

• 2min rest between sets
• Round the weights up: 83kg = 85kg

Etukyykky 3,3,3

Nousevat painot, tauot 2 min

Rinnalleveto+työntö 1,1,1,1,1

yritä onnistua kaikissa nostoissa, pienet korotukset!

4 kierrosta:

3 weighted chin-ups, heavy
5 Double DB bench presses, heavy
7 seated shoulder presses, 50-60% BW on the barbell

5 x 3 squat snatches

*all the sets with 65-70% from 1rm. No let go - no touch and go -style.