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.

10 Push ups
10 Hollow rocks
10 Pistols
10 Superman rocks

in 15 min time,

Find your 1 RM power clean

5 x alkavalla 2 minuutilla

5 raaka tempaus, aloita todella maltilla ja hae vain tuntumaa pidempään sarjaan

50-40-30-20-10
WallBall 20/14
Box Jumps 60/50
KBS 24/16kg

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Scaled 1.
40-30-20-10-5
WallBall 20/14
Box Jumps 60/50
KBS 16/12kg

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Scaled 2.
25-20-15-10-5
WallBall 14/10
Box step up 60/50
KBS 12/8kg

50-40-30-20-10

sit ups
double unders

Alternate through.
1. 1-5 Bar MU
2. 30-50 DU's
3. 15-20 Wall Balls
4. bike 15/10
5. Rest

Bench press
4 x 5

*new set every 2.5 minutes