3 x 8
- leave two reps in the tank
- rest 3 min between sets

10-8-6-4-2
Hang Power snatch
– Each set must be unbroken.
– Rest at least 3:00 between sets.

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Goal & Intensity
-The aim today is to build technical strength and control with the barbell, focusing on timing and coordination through the pull phases.
-You’ll learn to use your whole body efficiently and manage the barbell under fatigue.
-Controlled, progressive loading.
-This is challenging grip, rhythm, and bar path consistency.
-Keep the bar close to your body; the shorter the path, the more efficient and safer the lift.
-NO BOUNCING, LEARN TO EXTEND EFFICIENTLY
RPE: 7–8 → heavy but technically controlled effort; the final sets should feel tough yet clean.
Why: This session develops explosive pulling power, lifting technique, and barbell cycling efficiency. The pre-workout complex primes the nervous system and movement patterns, while the main workout builds power endurance and rhythm under load, crucial for Open-style and competition lifting.

10-9-8-7-6-5-4-3-2-1 reps for time:
Hang power clean (34/52 kg)
Push ups

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Goal & Intensity
-Build strength and stamina while descending in reps.
-Focus on keeping the technique intact.
-Drive with the hips first on cleans and keep shoulders active during push-ups.
RPE: 8–9 → high intensity but manageable if pacing is smart.
Why: This workout trains both mind and body to handle high intensity while building grip strength and explosive power.

Work on handstand/handstand walk progressions

Perform 3 sets of 10 front squats with a rest period between. Goal is to move the chosen weight as fast as possible (AFAP).

2 x 5 narrow grip bench press

• leave two reps in the tank
• rest 3 min btw sets

2 x 2 narrow grip bench press

• leave one rep in the tank
• rest 3 min btw sets

E90s x 9
4x 1 squat snatch + 2 hang squat snatch
5x 1 squat snatch + 1 hang squat snatch

EMOM 10
1 Round of Bear Complex

3x (4x 40s work/40s rest)
power clean 70/45kg
double db push press 45/35lbs
sled push
burpee

Same idea as last week - only adding burpees. Rest as needed between rounds (about 4min).

Käsilläseisontapunnerrus

11min alkavalla minuutilla 30% max toistoista (käytä alkuperäistä toistomäärää ja skaalausta)
4. ja 8. min tauko