Rest & Recover

7 x every 3 min
3 high hang power snatch

Goal & Intensity
-Practice technique and maximize controlled power in lifts.
-Develop the ability to maintain proper positions and rhythm on each rep.
-Short, intense sets focused on explosive yet controlled movement. Weights are moderate to maintain technical quality.
💡 Coach’s Tip
Focus on leg drive and initiating the bar smoothly; let the bar move naturally with your body alignment.
RPE: 7 → challenging but fully manageable.
Why: This session improves strength and technical skill in explosive lifts, develops motor control, and prepares you for heavier lifting days.

7 x every 3 min
3 x High hang Squat Clean

Goal & Intensity
-The main workout goal is to develop explosive power and clean mechanics under heavy, high-hang positions.
-The session should feel precise, powerful, and heavy, and not like a high-volume grind.
-Every set of 3 should feel like a controlled and heavy effort without losing technical integrity.
-RPE 8, Challenging but clean.
-You should feel like there’s one more solid rep left in the tank after each set.
💡Coach’s Tip
Think about “pushing the floor away from you” before initiating the high-hang lift.
What we’re aiming for
Overall, this builds power, confidence under the bar, and clean technique even at demanding loads.

25 min to build to a submax weight
Power Clean+ 3 Split Jerks

then

EMOM 10
1 Clean & Jerk @ weight from the complex

3 Rounds for time

20 DB snatches 22,5/15 kg
10 Box Jumps

Timecap 6 min

Devils Press, ALAP

Every 0:15 1 x Devils Press 22,5/15kg, For 8 minutes.

Halting snatch deadlift - 3x3 @ 85%

7 x every 3 min

1 squat snatch
+
3 OHS

built up to a challenging weight

4 kertaa, 50-60% DL maks.

8 - 8 - 8 - 8

Lepää 2-3 min.

Shoulder Press 1 RM

3-3-2-2-1-1-1-1-1-1, Start ~70% & Building.

Go Every 2:30