A1. One Arm Dumbbell Shoulder Press 4 x 5-10

5-10 One Arm Dumbbell Shoulder Press
5-10 One Arm Dumbbell Shoulder Press
5-10 One Arm Dumbbell Shoulder Press
5-10 One Arm Dumbbell Shoulder Press

each arm - controlled eccentric

A2. Bent-Over Barbell Row 4 x 8-12

8-12 Bent-Over Barbell Row
8-12 Bent-Over Barbell Row
8-12 Bent-Over Barbell Row
8-12 Bent-Over Barbell Row

B. Workout

15-12-9-6 of:
Dual Dumbbell Hang Squat Cleans
- 250m row after every round -

A. 1 Power Clean + 2 Front Squats + 1 Split Jerk 6 x 1

1 1 Power Clean + 2 Front Squats + 1 Split Jerk
1 1 Power Clean + 2 Front Squats + 1 Split Jerk
1 1 Power Clean + 2 Front Squats + 1 Split Jerk
1 1 Power Clean + 2 Front Squats + 1 Split Jerk
1 1 Power Clean + 2 Front Squats + 1 Split Jerk
1 1 Power Clean + 2 Front Squats + 1 Split Jerk

After each set do 8 heidenjumps

B. Clean Lift-Off 3 x 6-8

6-8 Clean Lift-Off
6-8 Clean Lift-Off
6-8 Clean Lift-Off

Pause 3s below knee each rep

C. Kettlebell Pull Throughs 3 x 12-16

12-16 Kettlebell Pull Throughs
12-16 Kettlebell Pull Throughs
12-16 Kettlebell Pull Throughs

Slow eccentric

A. SKILL

Practice Ring Muscleups for 8-10 min with the following Progressions

5-8 sets
1. 4-6 small Ring Swings
2. 4-6 big Ring swings
3. 4-6 Rings to hips
4. 4-6 Ring support swings to dip
5. 1-2 Coach assisted Reps

Or

Emom8 *

X Ring muscleups

*Pick a number that you can hold with perfect form!

B. Heel Elevated Front Squat 3 x 8

8 Heel Elevated Front Squat
8 Heel Elevated Front Squat
8 Heel Elevated Front Squat

5s eccentric on each rep! RPE 8 for all sets!

C1. Strict Handstand Push-Up 3 x 8

8 Strict Handstand Push-Up
8 Strict Handstand Push-Up
8 Strict Handstand Push-Up

5s eccentric on each rep // scale with 6 negatives

C2. Strict Supinated Pull-Up 3 x 8

8 Strict Supinated Pull-Up
8 Strict Supinated Pull-Up
8 Strict Supinated Pull-Up

5s eccentric on each rep // scale with light Band Support or 6 negatives

D. Nordic Hamstring Curl 3 x 5-8

5-8 Nordic Hamstring Curl
5-8 Nordic Hamstring Curl
5-8 Nordic Hamstring Curl

A. Jumps

5 sets
4 hurdle jumps
YGIG with Partner

B. Power Snatch 15 x 1

1 Power Snatch
1 Power Snatch
1 Power Snatch
1 Power Snatch
1 Power Snatch
1 Power Snatch
1 Power Snatch
1 Power Snatch
1 Power Snatch
1 Power Snatch
1 Power Snatch
1 Power Snatch
1 Power Snatch
1 Power Snatch
1 Power Snatch

C1. Hang Muscle Snatch 3 x 6-8

6-8 Hang Muscle Snatch
6-8 Hang Muscle Snatch
6-8 Hang Muscle Snatch

C2. Copenhagen Plank 3 x 15-20 Seconds

Copenhagen Plank
Copenhagen Plank
Copenhagen Plank