1RM Power Clean

Find max weight in 12min.

Max Distance standing long jump

Three attempts for max distance.

"Brakes are for losers"

4 rounds of:
15 WB (9/6kg)
12 alt. DB snatches (22,5/15kg)
9 T2B
- 9min time cap -

Clean Complex

Every 2 min for 14 min: (7 Sets)

1 paused Clean Deadlift (below knee/ above knee 2 sec. Pause)
+ 1 Clean Pull
+ 1 below knee Clean
+ 1 Hang Clean

—> Start light & Build up to a moderate weight (focus technique)

Split Stance Strict Press + split Jerk

5 Sets:
2+2 @2 sec pause in catch

> Stay light & work on feet placement and positioning!

Accessories

Akkumulate:
40 scapula push up on elbows
60 alt. Cross Band pull aparts

Clean and jerk

Build up to 80% of max clean and jerk in 5 min

Then every 90s for 4 sets do @ 80% (+)

1 clean lift off
1 squatclean
1 splitjerk

Backsquat

In 8 min build up to a 2RM backsquat (technical max)

Then @ 90% of 2rm do 1x ME

Butterfly C2B Skill/Capacity

1x ME C2B in 30s (Try to beat last weeks reps)

Then 7 sets of 40% with 15/30/45s rest

Or work on your butterfly technique for 10 min