A. Outdoor

12 min E2MOM
10 Pullups
10 KB Goblet Squats (24/16)
8 Burpees

3 min Rest

12 min E3MOm
200m run
20 KB Russian Swings (24/16)

A1. Barbell Front Rack Walking Lunges 4 x 8-12

8-12 Barbell Front Rack Walking Lunges
8-12 Barbell Front Rack Walking Lunges
8-12 Barbell Front Rack Walking Lunges
8-12 Barbell Front Rack Walking Lunges

A2. Shoulder Press 4 x 5

5 Shoulder Press
5 Shoulder Press
5 Shoulder Press
5 Shoulder Press

A3. Ring Row 4 x 8-12

8-12 Ring Row
8-12 Ring Row
8-12 Ring Row
8-12 Ring Row

each side

B. Accessories

3 sets of:
6-8 single leg RDL (each side - DB in contralat. hand)
10-15sec. short lever copenhagen plank (each side)
8-12 seated external shoulder rotation (each side)
ME banded Triceps push downs

A. Snatch Complex

Every 2:30 for 15 min do (6 sets)

1 high hang pc
1 FS
1 splitjerk
1 hang pc
1 FS
1 splitjerk
1 low hang pc
1 fs
1 splitjerk

B. C/J accessorie Tabata

In alternating sets (4 rounds)

12x 20s on // 10s off

1. Clean high pulls
2. Pushpress
3. Isometric bottom FS hold

A. Pause Power Clean 5 x 3

3 Pause Power Clean
3 Pause Power Clean
3 Pause Power Clean
3 Pause Power Clean
3 Pause Power Clean

Do a 3s pause in catch in each rep

B. Front Squat 3 x 4

4 Front Squat
4 Front Squat
4 Front Squat

5s eccentric on each rep! RPE 7-9

C1. Strict Handstand Push-Up 3 x 4

4 Strict Handstand Push-Up
4 Strict Handstand Push-Up
4 Strict Handstand Push-Up

5s eccentric on each rep // scale with 3 negatives with deficit if needed
@RPE7-9

C2. Strict Supinated Pull-Up 3 x 4

4 Strict Supinated Pull-Up
4 Strict Supinated Pull-Up
4 Strict Supinated Pull-Up

5s eccentric on each rep // scale with light Band Support or 3 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

A1. Front Squat 4 x 3-5

3-5 Front Squat
3-5 Front Squat
3-5 Front Squat
3-5 Front Squat

Work at RPE 7-9

A2. Dumbbell Flat Bench Press 4 x 4-8

4-8 Dumbbell Flat Bench Press
4-8 Dumbbell Flat Bench Press
4-8 Dumbbell Flat Bench Press
4-8 Dumbbell Flat Bench Press

Work at RPE 7-9

B. Weighted Supinated Pull-Up 3 x 3-6

3-6 Weighted Supinated Pull-Up
3-6 Weighted Supinated Pull-Up
3-6 Weighted Supinated Pull-Up