A. Jerk

Work up to a heavy weight for

1 Pushpress; 1 pushjerk; 1 splitjerk

@heavy weight do 3 more sets

B. 8 minute AMRAP of Hang Power Cleans and Shoulder to Overheads

10 Hang Power Clean
10 Shoulder to Overhead

A. SKILL

Practice HS-walk for 10-15min:

1. 1-3 wall-walks into 8-12 alt. shoulder taps in wall-facing HS
2. 5-10 steps each direction in Box pike handstand position
3. walking towards wall in 2-5 steps
4. Free attempts

If all is working well:

Work on HS-walk Ramp

B. Deadlift 3 x 10

10 Deadlift
10 Deadlift
10 Deadlift

Work at RPE8 for all sets.
No TNG.

C1. Dumbbell Flat Bench Press 3 x 8-12

8-12 Dumbbell Flat Bench Press
8-12 Dumbbell Flat Bench Press
8-12 Dumbbell Flat Bench Press

Work at RPE8 for all sets.
Controlled movement on eccentric

C2. Bent-Over Barbell Row 3 x 8-12

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

Work at RPE8 for all sets.

D1. Landmine Shoulder Press 3 x 8-12

8-12 Landmine Shoulder Press
8-12 Landmine Shoulder Press
8-12 Landmine Shoulder Press

D2. Banded Straight Arm Pulldown 3 x 10-15

10-15 Banded Straight Arm Pulldown
10-15 Banded Straight Arm Pulldown
10-15 Banded Straight Arm Pulldown

D3. Prone W Raises 3 Sets

Prone W Raises
Prone W Raises
Prone W Raises

A. Medball throws

3 sets of:
5 Underhand forward MedBall Throws @~14/10lbs
- go YGIG with a partner -
rest for ~1min after each partner has done 5 throws

B. 12 minute AMRAP of Dual Dumbbell Hang Squat Cleans, Chest-to-Bar Pull-Ups, Dumbbell Push Presses, and more

10 Dual Dumbbell Hang Squat Clean
8 Chest-to-Bar Pull-Up
10 Dumbbell Push Press
12 Toes to Bar
10 Dumbbell Thruster