Overhead Squat

6 sets of:
Bnk Split Jerk + 2 OHS
work up in weight

Power Clean

3x 5
then
3x 3
- all sets TNG/ work up in weight over all 6 sets -

Front Squats

4x 3 @ tempo 31X1 ~70%
rest as needed

Clean

Find max weight for:
Hang clean + Clean
then 3x @ 90%

Back Squat

Work up to 5RM or 3RM (add 1-5kg from last week).

Conditioning

In Teams of 2:
100/75cal row
then
3 rounds of: (YGIG per round)
10 Burpees
10 single arm KB-Clean and Jerk (5 each arm - 24/16kg)
then
100/75cal row
then
3 rounds of: (YGIG per round)
15 WB (9/6kg)
15 T2B
then
100/75cal row
- 25min cap -

Accessories

3x 12 Partner Beinbeuger (Fokus auf exz.)
YGIG