3 rounds for time

• 30 Air squat
• 3 Muscle up
• 10 Hang power clean 50kg/35kg

Time cap: 10min

Deadlift
3x4

1 RM Benchpress 1 RM

week 4/6
Built up
5 reps 67%
5 reps 70%
5 reps 75%
4 x 3 reps
up to 78-80 % of 1 Rm

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Build strength and confidence in the bottom position
Improve posture and stability under increasing loads
RPE 7–8: Challenging, but still controlled and repeatable
Stay tight and active during the pause
Keep your elbows high and chest proud throughout the lift
Build gradually through the percentage work
Focus on consistency rather than chasing heavier loads
Training Goal
Develop strength out of the bottom position
Transfer better positioning into regular front squats and Olympic lifts

💡 Coach note:

Week 4 is where the cycle starts to feel more like strength training than positional work. The pause and depth of the squat are still the priority.

Find your Frontsquat 1RM.

Front Squat 6x3, heavy!

Snatch

1 - 1 - 1 - 1

95% max, lepää 4-5 min.

7 x every 3 min

2 deficit clean pull
+
2 hang power cleans

start around 70%

RPE 7

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Goal & Intensity
-Build pulling strength and improve clean positions.
-Develop speed and control in the receiving position.
-Moderate weight complex with controlled reps.
-Each set should feel consistent and technically solid.
RPE 7.
-You should complete every set without breakdown.

Coach’s Tip

Stay patient off the floor and keep the bar close.
Move fast under the bar in the hang clean.

Clean & Jerk 1RM
Build up to a daily max.
Go with split jerk or push jerk but keep it consistent to get the best results.

If you build to a max but have more in the legs, build to a squat clean max.
80 x1
85 x 1
90 x1
95x1
100x1
105x1
110x 1

Complete as many rounds as possible in 15 minutes of:

3 wall walks
12 dumbbell snatches
15 box jump-overs