7 x every 2 min
Snatch high pull
power snatch
squat snatch
- RPE 7, technical

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Goal & Intensity
-Build lifting technique and speed under controlled load.
-The aim is to link the movements smoothly and find rhythm with the barbell.
-A technical, moderate-intensity complex focused on bar path, explosiveness, and control – not on chasing max weight.
-Treat every lift like it’s a single competition rep – same setup, same focus.
RPE: 7 → technically demanding but fully controlled.
Why: This complex develops power output, movement efficiency, and neural coordination. The accessory EMOM strengthens the back, posterior chain, and grip, key foundations for strong and safe lifting.

”Builder”

4 rounds for quality:

• 6 Strict Press @ 40-50/20-35kg
• 10 Bent Over Row
• 14 Romanian Deadlift (straight leg, arched lower back, only go as low as your flexibility lets you go. Below knee is just fine if your legs remain straight and your lower back remains arched)
• 2min rest between rounds

Do everything unbroken, without putting the barbell down

RDL + Bent Over Row

4 x ( 4 + 6 ) x every 2:30

8 x Clean + hang clean (1+1)

• add weight until heavy

4-5 rounds for time

6 hang power clean 70/50kg
8 bar over burpee
12/10 cal row

Snatch five times one rep.

For time :

50 Ground to overhead 50/35kg

TC 6

Nyt pitää tuntua keuhkoissa.

Eli RX´D kuorma ei ole todellakaan automaatio.

Millaisiin sarjoihin pilkot?

Back Squat

7 x 4 x 80 - 85%

SO 3:00

Omatoimi:

Lähesty rauhassa. Pyri tekemään 80%, jos tuntuu väsyneelle niin tee kuormilla joilla pystyt säilyttämään tekniikan.

• **5 x 5 reps of negative HSPU

At least 5sec on the way down.

Vaihtoehtoisesti:
5x5 Z-press tangolla tai KB/DB (maassa istuen)

Lisää liikkeen haastavuutta viime viikosta tai lisää joka sarjaan 1-2 toistoa

For 35 min

400m run
20 kipping chest to bar
20 alt. DB snatch 22.5/15kg
20 box jump over

RPE 6

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Goal & Intensity:
-Combine endurance and strength into a long, steady workout.
-Train breath control and the ability to move efficiently while fatigued.
-Continuous movement with minimal rest, keeping heart rate steady for the full 35 minutes.
-Pace yourself from the start to maintain good form through all reps.
-Break up the reps early and use the run as an active recovery segment.
RPE 6 – moderate effort, you should still be able to speak briefly between movements.