4 Rounds for quality
6 OHS 20/15kg
6 Bar over burpee
12 Pistols

Power Clean + Front Squat + Hang Squat Clean

Build Heavy Complex in 15 minutes. Rest 1:30 - 2:00 btw. sets.

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.

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

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.