A1. Dumbbell Floor Press 3 x 6-10

6-10 Dumbbell Floor Press
6-10 Dumbbell Floor Press
6-10 Dumbbell Floor Press

A2. Dumbbell Bulgarian Split Squat 3 x 6-10

6-10 Dumbbell Bulgarian Split Squat
6-10 Dumbbell Bulgarian Split Squat
6-10 Dumbbell Bulgarian Split Squat

rest 30sec. btw sides (2 DB´s in hands)

B. 12 minute AMRAP of Rowing, Kettlebell Sumo Deadlift High Pulls, and Air Squats

Row
12 Kettlebell Sumo Deadlift High Pull
12 Air Squat

A. 2x E2MOM

12 min E2MOM
10 T2B
10 KB Thruster (24/16)
10 Burpees

3 min Rest

12 min E3MOm
200m run
16 KB Snatches

A. Oly Build up Sequence

Every 90s for 16 sets

4 sets
3 hang snatch pulls
2 hang power snatch with 3s pause in catch
1 OHS (3s pause im bottom)

4 sets
2 hang snatch pulls
1 hang powersnatch (deep catch)
1 OHS

4 sets
1 hang snatch pull
1 hang snatch
1 OHS

4 sets
Hang snatch
1 OHS

A. Explosive Power Training

6 sets
3 Counter Movement Jump
Rest 60s

Go for max height and a good catch in each jump

B. 1 2-Position Clean + 2 Split Jerks 6 x 1

1 1 2-Position Clean + 2 Split Jerks
1 1 2-Position Clean + 2 Split Jerks
1 1 2-Position Clean + 2 Split Jerks
1 1 2-Position Clean + 2 Split Jerks
1 1 2-Position Clean + 2 Split Jerks
1 1 2-Position Clean + 2 Split Jerks

Cleans are floor + Hang

C1. Clean Pull 3 x 6

6 Clean Pull
6 Clean Pull
6 Clean Pull

Start with the last weight of the complex and build up if triple extention is good in all reps.

C2. Dual Kettlebell Front Rack Carry 3 x 50

Dual Kettlebell Front Rack Carry
Dual Kettlebell Front Rack Carry
Dual Kettlebell Front Rack Carry

Pick a weight that you can go unbroken for 50m

A. Snatch

Build up a heavy double for the Day in 8 min

Then do 3x1 at that weight

B. Frontsquat

Build up to a heavy set of 4 reps in 10 min

Then do 3x4 at that weight

C. 8 minute AMRAP of Dumbbell Front Rack Walking Lunges, Burpee over Dumbbells, and Chest-to-Bar Pull-Ups

Dumbbell Front Rack Walking Lunge
10 Burpee over Dumbbell
10 Chest-to-Bar Pull-Up