split jerk 9x e90s
3-2-1
3-2-1
3-2-1

front squat 4x5 tempo (40X0)

Snatch Complex
6 x every 3 min
Hang Power Snatch

+
Over head squat

+

Hang Squat snatch

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Goal & Intensity
-Build stability and control in the overhead position while strengthening the bottom of the squat.
-The focus is on finding balance and composure at the bottom — no rush to stand up.
-A technical and controlled lifting session where load increases only if positions stay solid.
-Quality over weight.
-RPE: 7 → challenging but steady; you feel the effort but remain in control.
Why: This workout improves mobility, core stability, and confidence under the bar — all key ingredients for a strong and consistent snatch.

Bench Press

6 Sets of 4 rep. +75%

After each set 6 One ARM DB Rows each arm. ( No supported )

Time 20 minutes.

Käsilläseisontapunnerrusksen tekniikka 15min

progressiot

3 rounds:

• In 1:00min: Max Reps Double KB Clean and Jerks @ 2x24kg/16kg
• 30s. REST
• In 1:00min: Max Reps Double KB Walking Lunges @ 2x24kg/16kg
• 30s. REST
• In 1:00min: Max reps Sit-ups
• 30s. REST

4 rounds

• 30 wallball
• 500m row

Rest 3min between rounds

Strength (load)

Front squat 3-3-3-3-3 @ 2:2:X

Accessory:

3-4 sets of 12 Reverse hyper extensions
Rest 1-2 min between sets

Then

3-4 sets of 12 GHR or hamstring curl
Rest 1-2 min between sets

Then

3 Sets of 20 Russian twists
Rest 1-2 min between sets

Strength (load)

Back squat
8-6-4-2-1, AHAP.

5 x 3:00 rounds:
400/500-m row
Max RKB swings (24/32 kg)
– Rest 1:00 between rounds.

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Goal & Intensity

-Push hard on the row to earn as much time as possible for kettlebell swings.
-Each interval has a clear task first, then it’s all about collecting reps.
-A cardio hit from the row paired with heavy swings that tax your core and hips.
-The intensity spikes because you must move heavy load in a short time frame.
-Start your first kettlebell swing immediately after rowing – don’t waste seconds standing still.
RPE: 8–9 – tough but controlled, the row burns your lungs and the swings feel heavy.
Why: This workout blends capacity, strength, and interval grit, improving both conditioning and the ability to produce power under fatigue.