A. Clean Complex

15 min to work up to a heavy weight:

1 cleanpull; 1 hangsquatclean; 3 frontsquats

B. 8 minute AMRAP of Deadlifts, Hang Power Cleans, and Barbell Thrusters

10 Deadlift
10 Hang Power Clean
10 Barbell Thruster

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:

For time:
100m HS-walk (10x10m)
- aim for 10m unbroken segments -

B. Deadlift 2 x 6

6 Deadlift
6 Deadlift

Work at last weeks weight.
No TNG.

C1. Dumbbell Flat Bench Press 2 x 6

6 Dumbbell Flat Bench Press
6 Dumbbell Flat Bench Press

Work at RPE8 for all sets.
Controlled movement on eccentric

C2. Bent-Over Barbell Row 2 x 6

6 Bent-Over Barbell Row
6 Bent-Over Barbell Row

Work at last weeks weight.

A. Jumps

6 sets
3 CMJ
Rest ~45sec.

B. 1 P. Clean + 1 Hang Clean + 1 Front Squat + 1 Split Jerk 8 Sets

1 P. Clean + 1 Hang Clean + 1 Front Squat + 1 Split Jerk
1 P. Clean + 1 Hang Clean + 1 Front Squat + 1 Split Jerk
1 P. Clean + 1 Hang Clean + 1 Front Squat + 1 Split Jerk
1 P. Clean + 1 Hang Clean + 1 Front Squat + 1 Split Jerk
1 P. Clean + 1 Hang Clean + 1 Front Squat + 1 Split Jerk
1 P. Clean + 1 Hang Clean + 1 Front Squat + 1 Split Jerk
1 P. Clean + 1 Hang Clean + 1 Front Squat + 1 Split Jerk
1 P. Clean + 1 Hang Clean + 1 Front Squat + 1 Split Jerk

Start at 2nd weight after empty bar and build up if form allows!

C. Accessories

3 sets
5 Below Knee Clean Pulls @~90% of max complex and above
Rest 30sec
6-10 short lever Copenhagen Bridges (2sec. hold at top - each side)
Rest 60sec