A1. Shoulder Press 4 x 5-8

5-8 Shoulder Press
5-8 Shoulder Press
5-8 Shoulder Press
5-8 Shoulder Press

A2. 3-Point Dumbbell Row 4 x 8-10

8-10 3-Point Dumbbell Row
8-10 3-Point Dumbbell Row
8-10 3-Point Dumbbell Row
8-10 3-Point Dumbbell Row

B. WOD: 12 EMOM

12 Min EMOM
1. 45 sec row for cals
2. 40 sec ME Ring Rows
3. 12-18 alt. SA DB Hang snatches

A. Clean and jerk build up

Every 90s for 15 sets

3 sets (light)
3 slow clean high pull
3 tall powercleans
3 splitjerks with 2s pause in catch

3 sets
2 slow clean high pull
3 hang powerclean
2 splitjerks with 2s pause in catch

3 sets
1 slow clean high pull
3 hang cleans
1 splitjerk with 2s pause in catch

6 sets
1 hang clean and jerk

A. 4 rounds for time

14 Burpees o. DB
14 DB hang Power Cleans
200m run
14 Pull Ups
14 WallBalls

@2x22,5/15 kg RX

A. 1 3-Position Pause Snatch Pull + 2 Snatches 4 x 1

1 1 3-Position Pause Snatch Pull + 2 Snatches
1 1 3-Position Pause Snatch Pull + 2 Snatches
1 1 3-Position Pause Snatch Pull + 2 Snatches
1 1 3-Position Pause Snatch Pull + 2 Snatches

Pauses are in following positions

1. 2cm off the floor 2. Below Knee 3. Above Knee

B. Front Squat 3 x 2

2 Front Squat
2 Front Squat
2 Front Squat

Each FS with 10s eccentric!

Rest 40s between the 2 reps and 2-3min between sets.

RPE 8-10

C1. Strict Handstand Push-Up 3 x 3

3 Strict Handstand Push-Up
3 Strict Handstand Push-Up
3 Strict Handstand Push-Up

Work with 6-8s eccentric or 3 negatives with 6-8s ecc.

Rest 30s between reps

RPE 8-10

C2. Supinated Pull-Up 3 x 3

3 Supinated Pull-Up
3 Supinated Pull-Up
3 Supinated Pull-Up

Work with 6-8s eccentric or 3 negatives with 6-8s ecc.

Rest 30s between reps

RPE 8-10

A. Snatch

8 sets

3 Snatch grip Lift offs (2s hold below knee)
2 hang snatch pulls
1 hang snatch
Rest by feel

B. Stability Workout

Amrap10
100m farmerswalk
20-30s wallfacing Handstand hold
50m Double KB Frontrack carry
20-30s Ring Row Top hold

Use the same KBS for both parts