7x3 Hang Power Snatch

• Build up to heavy three reps

Weighted pull up 4 x 6

3x5 Push Press

• Work around 65-75% of max Push Press

EMOM x 12

6x 2 hang snatch
6x 1 hang snatch

EMOM 36
1. 15/12 cal bike
2. 8 Chest to bar pull-ups
3. Rest
4. 15/12 cal row
5. 12 KB swings
6. Rest

6 x alkavalla 2 minuutilla
1 rinnalleveto + työntö

For load:
Deadlift
5-5-5-5-5

Goal & Intensity:
-Build raw strength and reinforce safe deadlift mechanics.
-Today’s focus is heavy lifting relative to your own capacity.
-5 x 5 heavy deadlifts, RPE 8–9. Add weight across sets only if you can maintain solid form.
-Don’t rush – use each set to build gradually and take full advantage of the rest.
RPE: 8–9
Area of training and benefit: This session develops maximal strength and tension control, which carry over to all lifts and movements. It is valuable because a solid strength base reduces injury risk and boosts long-term performance.

for 20min
Find a heavy push press triple

High hang snatch doubles

6-8 x 2 Power clean & jerk (1+1)