6 x 2 Push jerk

• leave one rep in the tank

Find TM in 20 min

ALL OUT FOR TIME:

300m Row
12 Rower over burpee
1 round "DT" @ 60/40kg

TC 4min

4 Rounds
A1) Romanian Deadlift x 6
3-0-X-1
Rest 1:30
A2) Shoulder Press x 6
3-1-X-1
Rest 1:30

EMOM x 10

5x2 power clean
5x1 power clean

Bench press

For quality
- can built up

5 x every 3 min
5 reps

---

Goal & Intensity:

• Get familiar with the bench press and learn proper technique. The goal is to find a comfortable weight and controlled range of motion.
• Execution:5 rounds, every 3 minutes: 5 bench press reps – build up only if technique allows. Focus on quality, not max effort.
• Progress: Start light and increase gradually only if you feel confident and stable.
• Tip: Keep your feet flat, shoulder blades tight to the bench, and lower the bar with control.

RPE: 6–7/10 – build awareness, not records

---

Post WOD:
4 rounds, every 2 minutes: 10 inverted chest-to-bar rows – focus on upper back engagement.

Deadlift 10 x3 @75%

Wendlers cycle
3-3-3+

3-4sets:

5 Deadlift

Find your 3RM in 15min