Build up to a solid 10RM

Touch and go but good form
7RPE

Leave plenty in the tank

Snatch balance 4x3 reps
-focus on "pulling" yourself under the bar
-as fast as possible

Alternating Between Strict Chin-Ups & Push Press 5 Rounds x Every 2:00

Chin-Ups 7-5-3-3-2 ( Banded or Weighted )
Push-Press 5 ( Building )

Total 20:00

5 x alkavalla 2 minuutilla

2 takakyykky @ 80% viime viikon painosta, terävä nousuvaihe

”McCartney”

3 hengen ryhmissä

2000m soutu
14 kp thruster 22,5/15kg
34 kk swingi 32/24kg
484 tuplanaruhyppy
108 yleisliike
2000m soutu
18 maastaveto 102/70kg

Aikaraja 40min

4x2 Snatch Pull @ max Snatch +20%

STRENGTH

4 rounds, rest as needed

1) 8 Back Squat
2) 8+8 Standing Single Arm DB/KB Press
3) 10 Landmine Row or 10 Barbell Row

RPE 4 to 4+

Try to add 5-10% compared to last week

Prog 4/4

chest to bar/rings

6 x every 2 min
6-10
built up weights, do 6 reps or reps, start at 6 and built up.

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Stimulus:
Build pulling strength and consistency under fatigue
Progress through reps or added load
RPE 7–8: Challenging, but repeatable across all sets
Coach tip:
Choose a level you can sustain for all 6 sets
Keep rhythm and avoid going to failure

Back Squat 3x6 reps( 3 sec pause)

-rest 90-120 sec

• 1x5@60%
• 1x5@70%
• 1x5@75%
• 1x5@80%