STRENGTH (3/3)

Back Squat 4x4@92-95% of 3RM

Target: if the iron is hot, go by feel and lift with heavier procentences.

Shoulder Press
For load
5-4-3-2-1
go every 3 min
- add 1-3kg to last time 21.3.

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Goal & Intensity:

• Build upper-body strength and test today's max loads.
• Execution: Shoulder press 5-4-3-2-1, start with a solid weight and increase gradually.
• Progress: Aim to add 1-3 kg from your last session (21.3.).
• Tip: Focus on a strong starting position and controlled press—avoid overextending your lower back. RPE: 8

Split Jerk 5x2

In teams of 3
4 rounds each, 1 athlete at a time / round

20/15 Bike
3 Wall Walk
8 DBL KB step back lunges

2 x KB 24/16kg

score is total time

10 rounds for time of:
9 thrusters
35 double-unders

@ 43/29kg
Timecap 25min

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Shoulder Press 10x3 @75%

5 - 5 - 5 - 5 - 5

3 rep reserve every set

3 - 3 - 3 - 3

30 Min EMOM

1. Row 15/10 CAL
2. 3-5 MU or 1-3 rope climb
3. 5-10 T2B
4. 15-20 wall ball
5. Rest

EMOM 25 min

1) 6-10 Strict C2B
2) 50 Double unders / practice
3) 12 push ups
4) 12 alt. Pistol squat
5) rest