4x8 @75-80%

7 x every 3 min

3 Thrusters

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Goal & Intensity
-Build power and control through a clean setup and a strong thruster triple.
-We want to see precise, heavy, but smooth lifts trough out this session
-NO CLUSTERS after the initial lift.
-This is a strength and technique-focused day (RPE 7–8) – the load should challenge you without compromising form or timing.
-Control your breathing during the thruster — inhale before the squat, exhale through the press.
-It keeps your rhythm steady and your midline braced.
RPE: 7–8 – heavy but not maximal. Every set should look clean and intentional.
Why: This workout develops total-body strength, barbell efficiency, and stability under fatigue, directly improving both lifting and conditioning performance.

EMOM 6 min
3 power cleans
-built up
-keep technical

Deadlift 3x8, AHAFA

Rest as needed, scale if needed.

4 x 4 push press
- leave 1-2 reps in the tank
- rest 3-4 min btw sets

4x12 back squat 65-70%

Inverted chest to bar row
4 x every 90s.
8, 2s.hold at the top

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Focus & Intent
-every rep touches the bar to same spot as in chest to bar pull up
-set the bar to a hight to serve your hight and strength
-focus on keeping tight hollow body position

Back Squat
3x5r @ 80%
90s. Recovery

Strength (load)

Push press, 5 sets of 5. Every 2:30. AHAP!
Score: total kg lifted.

Accessory:
4-5 rounds:
8-12 DB bench press - heavy
8/8 chainsaw row - heavy
Rest 1-2min btw movements

Metcon (no result, for quality)

EMOM for 30 minutes of:
1:) 1-3 Rope climbs
2:) 1 round of Cindy
3:) 1-3 Skin the cats
4:) 1 round of Cindy
5:) Rest

1 Round of ”Cindy”:
5 Pull-ups
10 Push-ups
15 Air squats

Accessory:

4 rounds of:
20 prone dumbbell row on a bench*. (10/10)
15 JM press

1 min rest between rounds. Try to go heavier than last week.

*Aseta penkki kahden laatikon päälle. Mene mahallesi penkin päälle ja ota käsipainot käsiin. Paina otsa penkkiä vasten ja vedä kulmasoudun tavoin kädet vuorotellen täydestä riipunnasta penkkiin/hartiaan kiinni.

Then

100 prone arm circles**
100 banded tricep push down

Split as needed.

**Ota pienet kiekot (1,25kg) käsiin. Mene mahallesi makuulle niin että kädet ovat hartioittesi alla. Nosta kädet ilmaan ja ala tekemään käsillä rintauinnin kaltaista laajaa liikettä ympäri. Vie kädet ensin pitkälle eteen, sieltä laajalla kaarella vartalon sivuille ja sitten vedät kädet takaisin rinnan alle. Kädet eivät saa osua maahan liikkeen aikana. Rinta ylhäällä ja jalat maassa. Tuntuma vahvasti yläselässä.