A. Outdoor

Buy in 400 m run

5 sets of
25 WallBalls (20/14 lbs)
20 alt. DB hang snatches (22,5/15kg)
15 C2B
25 Du‘s

then
200 m run

into
4 sets of
20 DB PushPress (10 each side)
15 T2B
10 Burpees o. DB (lateral)

Buy out 400 m run

A. 3 Front Squats + 1 Push Press 5 x 1

1 3 Front Squats + 1 Push Press
1 3 Front Squats + 1 Push Press
1 3 Front Squats + 1 Push Press
1 3 Front Squats + 1 Push Press
1 3 Front Squats + 1 Push Press

B. 3 Front Squats + 1 Jerk 5 x 1

1 3 Front Squats + 1 Jerk
1 3 Front Squats + 1 Jerk
1 3 Front Squats + 1 Jerk
1 3 Front Squats + 1 Jerk
1 3 Front Squats + 1 Jerk

C. Accessories

3 sets
30s landmine row into 30s landmine rom. DL (R)
rest 30s
30s landmine row into 30s landmine rom. DL (L)
rest 30s

A. Snatch 3-2-1-3-2-1

3 Snatch
2 Snatch
1 Snatch
3 Snatch
2 Snatch
1 Snatch

Start @ 80%-85% and build up. The 2nd wave should start higher than the 1st Wave.

B. 4 RM Frontsquat

In 10 min build up a 4RM Frontsquat in 4-5 sets.

After that do 1 x ME (- 1) @ 90% of 4RM

C. 21-18-15-12-9 Wall Ball Shots

Wall Ball Shots

After each round do 5 Burpee C2B Pullups

A. Clean and Jerk 10 x 1

1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk

Start at first weight after empty bar and and work up by feel but prioritize form!

B. 10 minute EMOM of Barbell Thrusters and Double-Unders

8-10 Barbell Thruster
50 Double-Under

Scale to DB thruster if Frontrack position is limiting Factor.
Scale Doubleunders down in reps or just accumulate until 1:30 on the clock.

A. Clean and Jerk 10 Sets

Clean and Jerk
Clean and Jerk
Clean and Jerk
Clean and Jerk
Clean and Jerk
Clean and Jerk
Clean and Jerk
Clean and Jerk
Clean and Jerk
Clean and Jerk

Start at first weight after empty bar and and work up by feel but prioritize form!