8 x every 3 min

3 below the knee hang squat clean
Build to a challenging weight.

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Develop strength and control from the below-the-knee position
Improve timing, bar path, and confidence in the squat clean
RPE 7–9: Challenging, but technically sound
Keep the bar close throughout the lift
Stay loaded in the hamstrings before exploding upward
Increase the load gradually across the session
Final sets should feel challenging but still clean and sound technique

💡 Coach note:

Below-the-knee hangs expose one thing fast: who loses tension before the second pull.
👉 “Stay tight low, explode high.”

työntöjä saksiin 3x2

Back squat:
- 1x5@65%
- 1x5@65%
- 1x5@70%
- 1x5@70%
- 1x5@70%

Front squat:
1x5@60%
1x5@60%
1x5@60%
1x5@60%

2 RM power clean

Deadlift
3x4

Back Squat 4x1x90%

Every 30s for 15 min;
1 x Power Clean
1 x Hang Clean
1 x Push Jerk

4x3 Weighted AHAP, no fails.

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

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

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

Go Every 2:30