5rounds:
14 Wallball,
7 Pull-Up

7 min AMRAP:

• 7 x shoulder to overhead (50% of 1RM push jerk)
• 2 x muscle-up
• 7 x burpee

50 x band pull-apart

Five sets of Power Clean + Front Squat + Squat Clean + Split Jerk combo

7 min AMRAP:

• 1 x squat snatch (50-60% 1RM)
• 1 x box jump (75/60cm)
• 2 x squat snatch
• 2 x box jump
• 3, 3
• 4, 4
• ...

Final session before next week’s test
week 6/6
Built up
5 reps 55%
5 reps 60%
5 reps 65%
Then
4 x 3 reps

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Deload and sharpen movement before next week’s test
Reinforce strong positions and clean mechanics
RPE 5–6_ Light to moderate, smooth and controlled
Today is about preparation, not fatigue
Every rep should feel sharp and technically clean
Build gradually with light loads
Finish the session feeling fresh, not tired

💡 Coach note:

Week 6 is no longer about building more strength.
The goal today is to leave the gym feeling hungry and ready for next week’s test. 💪

👉 “Leave fresh. Test strong.”

4x 3-position Snatch (hi-hang, hang, floor)

• 85% of max weight from last week
• Same weight in every set

3 x 10 front rack lunge

Back squat
5-5-5-5-5

Back Squat

6 x 3 @ 70-80% ( RIR 2+ )

Go every 3:00