70 wall balls 4 time

7 x every 3 min

2 clean pull
+
2 power cleans

start around 65%

RPE 6-7, keep it technical start to finish

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Goal & Intensity
-Build pulling strength and improve clean mechanics.
-Practice bar control and receiving position.
-Light-to-moderate complex work.
-Each set should feel smooth and repeatable.
RPE 6–7, You should finish each set with good control and no breakdown.

Coach’s Tip
Fully extend your hips in the pull.
Keep the bar close and move fast under it.

8 x
every 1:30

4 Devils press (2 x 15 / 10 kg)
8 Push up
12 Air squat

• 3x5 Bench Press @ 90% of 5RM
• 1x Max Reps @ 90% of 5RM

Write the number of max reps of the last set to comments.

Deadlift
3x4

Back squat:
- 1x5@65%
- 1x5@65%
- 1x5@70%
- 1x5@70%
- 1x5@70%

Front squat:
1x5@60%
1x5@60%
1x5@60%
1x5@60%

2RM Hang Power Snatch 2 RM

1) Row/Assault/Ski
2) 10 Thruster
3) rest

MuscleUp Progression

5 x 5 AHAFA