7 x every 2:30
3 reps
Built up to 88% of 27.3. test weight
RPE 8

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Stimulus:
Build upper body strength with consistent quality
Gradually increase load toward challenging triples
RPE: 8, Heavy but controlled — no failed reps
Coach tip:
Stay tight through the upper back and legs
Use the same setup for every rep

5 rounds for time of
12 Deadlift
9 hang power clean
6 stoh

@ 70/48kg

(Initial test)

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Option A
52/40 kg

12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

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Option B
35/25 kg

12 Deadlifts
9 Hang Power Cleans
6 Push Press

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Option C
20/15kg
12 Deadlifts
9 Muscle Cleans
6 Strict Shoulder Presses

back squat, start with empty bar and add 2,5-5kg after every set

20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1

Row 300m,
15-12-9
Squat,
Ring Row,
Kettlebell swing
Row 300m

Thrusters

7-5-3-3-5-7

Go every 2:30

10x3 Clean & Jerk

Pause 5 seconds at every position. (hang, high hang, bottom of squat, receiving position of the jerk)

Max 50% of clean & jerk 1RM

3 rounds:
6 OHS AHAP
10 T2B

Every 3min for 5 Rounds:

10 T2B
50s Plank Hold

3 x C & J @ 40%
TNG (Barbell Cycling)

Find your 1RM max for Back Squat