6 x 3min rounds:
5 deadlifts
5 shoulder press

käytä maastavetoon 50-60% 1rm
käytä shoulder pressiin 60-70% 1rm

Then 3x8 reps of back squats @moderate/heavy
weight (60-70% of 1rm)
rest 2 min bwn sets

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.

Find your Frontsquat 1RM.

Bench Press, every rep 2-3 sec pause on Chest

8-8-8-6-6-6-4-4-4

Go Every 2:30

3 sets of heavy bent-over rows, about 10 reps (8-12). Use barbell, dumbbell, kettlebell.

In 20 min find your

3 RM for bench press

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Goal & intensity
-You have 20 minutes to find your best technical 3-rep max on the bench press.
-Increase the weight gradually and aim for confident, repeatable lifts
-NO MISSED REPS
- score is top 3 successfullifts
RPE: 8–9 on your final sets (heavy but controlled).
Why this workout: Heavy bench builds pressing strength and teaches patience under load.
Tip: A good lift looks the same at light and heavy weights—stay tight and press with intent.

FOR LOAD

7 x every 4 min

6 Clusters

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Goal & Intensity
-Build heavy, repeatable strength in a complex lift that challenges both legs and pressing.
-Heavy clusters performed with control—every rep should look the same from first to last.
-Start conservative and add load gradually; save your heaviest attempts for the final sets.
-Clean rack position, strong drive, and stable overhead lockout.

RPE: 8–9 — heavy, demanding, but technically solid.

Front Squat 6x3, heavy!

3x 800m

@ 85%

Go hard but submax on the first one, then maintain the same speed the two following sets.