Advanced max strict HSPU
Intermediate max kipping HSPU
Scaled max box strict HSPU

This is a retest from 4 weeks ago

6 intervals of 3 on 2 off;
A.
Row 400m
Max wall balls
B.
DT
12 deadlifts 70/50kg
9 HPC
6 STOH
Post total combined reps

20 min to build up to a submax weight

Snatch HI-pull + Power Snatch + Power Snatch Balance

then

Every 30s x 20

1 Power Snatch
with weight from the complex

3 Rounds
8 + 8 DB Snatch & step back lunge (AHAFA)
10 Pull Up
2min rest

High pull
Muscle Snatch
3 pos power snatch (pause in catch)
Squat snatch (pause in catch)

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