For quality: 30 strict pull-ups

Boksille askellus 3 x 12, 2 kp sivuilla

2 min tauko

30 Clean & Jerks (60/40kg),
1600m run
10 Rope Climb
1600m run
100 Burpee.

TC: 45min

hang squat clean

E90s x9
3-3-3
2-2-2
1-1-1

EMOM x10

2 squat clean

EMOM 12
1. 12 Alt. Front rack lunge 50/35kg
2. 12 Bar over burpee
3. 12 KBS 32/24kg
4. 12 Wall ball

7 x every 2:30
3 reps
Built up to 85% of 27.3. test weight
RPE 8

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Goal & Intensity
-Build upper-body strength with progressive loading.
-Improve pulling strength and control.
-Moderate-to-heavy bench press work.
-Controlled pulling with increasing challenge.
Bench press: RPE 8
Pulling: RPE 6–7

Coach’s Tip

Stay tight through your upper back on the bench.
Focus on full range of motion in pulling movements.

Reverse lunges 2 x 12 per leg

5x3 TnG Power Clean and Push Jerk @ 90% of 5RM from last week

3 Snatch pulls below the knee x 5
Use 80-100% of 1RM snatch