A. Clean Complex

10 Sets:

1 cleanpull; 1 powerclean (3sec. Catch); 1 squatclean
1 splitjerk (3 sec. Catch)

90 sec. Rest

B. 3-Position Clean Pull 5-5-5-3-3

5 3-Position Clean Pull
5 3-Position Clean Pull
5 3-Position Clean Pull
3 3-Position Clean Pull
3 3-Position Clean Pull

A. 25 minute AMRAP of Run with Medballs and Dumbbell DTs

Run with Medball
Dumbbell DT
Rest

1 Round of DT with 2x DBs:
12 DL
9 hang power cleans
6 push Jerks

(1 Minute Rest btw. rounds)

A. Strength

3 sets of:

6-12 Ring Push ups @21X1
rest 30-60sec.
8-12 Bent over Barbell Rows (supinated)
into 60sec. kneeling PVC shoulder ext. hold
rest 30-60sec.

B. Strength Endurance MetCon

12min EMOM
1. 30sec. Echo Bike (hard pace)
2. 30sec. DB-Front Squats @2x22,5/15kg
3. 30sec. DB-P. Cleans @2x22,5/15kg

A. Split Jerk 4 x 3

3 Split Jerk
3 Split Jerk
3 Split Jerk
3 Split Jerk

B. Deadlift 6-4-2

6 Deadlift
4 Deadlift
2 Deadlift

Work at RPE8 for all sets.
No TNG.

C1. Dumbbell Flat Bench Press 3 x 5-8

5-8 Dumbbell Flat Bench Press
5-8 Dumbbell Flat Bench Press
5-8 Dumbbell Flat Bench Press

@RPE 7-9
Controlled movement on eccentric

C2. Legless Rope Climb 3 x 2-3 Meters

2-3 Legless Rope Climb
2-3 Legless Rope Climb
2-3 Legless Rope Climb

start standing on ascent and control the descent, only using your hands.

D1. Kettlebell Skull Crusher 3 x 8-12

8-12 Kettlebell Skull Crusher
8-12 Kettlebell Skull Crusher
8-12 Kettlebell Skull Crusher

D2. Ring Row 3 x 10-15

10-15 Ring Row
10-15 Ring Row
10-15 Ring Row

work with wide ellbows (~45°) to target the upper back and hold 1sec. at top pos.! - go with an easier angle in the beginning!

D3. Band Pull Apart Hold 3 x 30 Seconds

Band Pull Apart Hold
Band Pull Apart Hold
Band Pull Apart Hold