Tempo;
3 seconds down
No pause
Explosive up
3 seconds at the top

Record loads and other details.

x 2 @ 60%

Power clean 2x3 @ 65%, 2x3 @ 70%

40 Snatches 40/30
20 Burpees Over Bar
30 Thrusters 40/30
20 Burpees Over Bar
20 Clean & Jerk 40/30
Burpee AMRAP remaining time

voit suunnitella oman keskivartalojumpan tai tehdä taululta!

Deadlift
4 - 4 - 4 - 4 - 4
-compare to 28.8.

Goal & Intensity
-Build raw strength and midline control with heavy sets of four. Focus on clean lifts — no rush, just quality.
-A heavy but controlled pulling session to develop strength and strong connection to the floor.
-NO ALL OUT MAX EFFORT
-Weight is brought down after every rep, no dropping!
Tip: Create tension before the bar leaves the ground — “tighten up, then pull.”
RPE: 8–9 → heavy, but all reps should remain technically solid. The last set should feel challenging.
Why: This workout develops posterior-chain strength and spinal control, key for performance and injury prevention across all movements. The accessory work targets hamstring stability and single-leg balance, essential for resilient and powerful movement.

Bench press 4x4

5x5 Front Squats, work up to a Heavy 5RM

3x 2 Hang Squat Snatch (moderate weight)

• Above knee
• Touch and go

3 x alkavalla 2min
3 veto (clean pull)