Complete 6 sets of 3reps Bench Press @ 85% max

Push jerk
For load
5-4-3-2-1
go every 3 min
- add 1-3kg to last time 16.4.

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Goal & Intensity:
-Build strength and explosive power in the overhead push.
-Execution: Every 3 minutes, perform 5-4-3-2-1 reps of Push Jerk, increasing the load each round.
-Progress: Add 1–3 kg from your last session (16.4.), if it feels good.
-Tip: Use a quick dip and drive – strong lockout overhead.
RPE: 8–9

7 x every 3 min
3 reps @ 76-80% of 3 RM

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Stimulus:
Develop explosive power with consistent technique
Transfer clean movement into heavier loading
RPE 7–8, Heavy but sharp, no missed lifts
Coach tip:
Drive vertically before moving your feet
Recover with control before the next rep

Find 3RM in 22 minutes

With a running clock for 40 minutes:

400 run 600m row
then 3 rounds of
10+10 step back lunge
8 + 8 1-arm DB row

RPE 6-7

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Goal & Intensity
-Build aerobic capacity and unilateral strength.
-Improve balance, control, and movement quality.
-Steady, continuous work for 40 minutes.
-Movements should feel controlled, not rushed.
RPE 6–7.
-You should be able to maintain the same pace throughout.

Coach’s Tip
Move with control and focus on good positions.
Choose a weight that allows clean, stable reps every round.

4 supersets:

• Max Reps Strict Ring Dips
• Max Reps Strict Ring Row
• No rest between movements
• 90s. rest between sets

Find heavy in 15min:

Power clean & jerk

gymnastics/easy pace cardio:
30 min:
row 500m
5-8 hspu
5-8 strict ttb
5+5 pistol squat
1 parallette walk
5-8 parallette dips

2 rounds of - 2 min on, 2 min off
1)10 burpee over rower
15 cal row
rest of the time AMRAP burpee over rower
2) 10 burpee over bar
10 deadlift 35 /52kg
rest of the time AMRAP burpee over bar
3) 10 burpee over bar
15 power cleans 35/52kg
rest of the time AMRAP burpee over bar

Buy in has to be done in 90 seconds or less.
Score is total burpees, buy in burpees do not count.
RPE 8

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Goal & Intensity
-Develop repeatable high-intensity output with structured recovery.
-Combine conditioning and barbell cycling under fatigue.
-Complete the buy-in fast, then accumulate as many burpees as possible.
Buy-in Goal: Finish the buy-in in 90 seconds or less.
If you can’t, reduce load or reps.
RPE 8, hard but controlled.
Effort should stay consistent across all intervals.
Coach’s Tip:
Do not sprint the first round.
Choose a barbell weight you can cycle smoothly in one or two sets.

5x (2 Clean Deadlift + 2 Power Clean) No touch and go, build up to a heavy set

• 2min rest between sets