A. Clean 4 x 3

3 Clean
3 Clean
3 Clean
3 Clean

B. Front Squat 3 x 5

5 Front Squat
5 Front Squat
5 Front Squat

5s eccentric on each rep! RPE 7-9

C1. Strict Handstand Push-Up 3 x 5

5 Strict Handstand Push-Up
5 Strict Handstand Push-Up
5 Strict Handstand Push-Up

5s eccentric on each rep // scale with 4 negatives with deficit if needed
@RPE7-9

C2. Strict Supinated Pull-Up 3 x 5

5 Strict Supinated Pull-Up
5 Strict Supinated Pull-Up
5 Strict Supinated Pull-Up

5s eccentric on each rep // scale with light Band Support or 4 negatives with weight if needed
@RPE7-9

D. Harop Curls 3 x 5-8

5-8 Harop Curls
5-8 Harop Curls
5-8 Harop Curls

A. Power Training

6 sets
3 OH Medball Slams (14/10)
Into
1 backward medball throw
Rest 45s

B. Metcon

Amrap15
5 Burpee Boxjumpovers (24/20") + 1 each round
10 DB hang clean and jerks (2x22,5/2x15)
15 pullups