tekniikka edellä. tee viiden toiston sarjoja.

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
• ...

7 x every 3 min
1 snatch high pull
1 hang power snatch
1 Over head squat

---

Build an efficient pull and a stable overhead position
Improve timing, balance, and confidence under the bar
RPE 6–7: Moderate load with complete focus on movement quality
Each movement should flow smoothly into the next
Only add weight if your bar path and overhead position remain solid
Build gradually across all 7 sets
Prioritize crisp, technically sound reps over heavier loads

💡 Coach note:

This week starts connecting the pull to the receiving position. The lift isn't finished when the bar reaches overhea, it ends when you stand up with control.

👉 "Fast pull. Stable overhead."

find your 1 rep max of the day

apuliikkeeksi 2x 8+8

Bench/Floor Press
10-8-6-4-2-4-6-8-10