A1. Deadlift 4 x 5

5 Deadlift
5 Deadlift
5 Deadlift
5 Deadlift

TNG with controlled eccentric

A2. Parallette Push-Up 4 x 5-10

5-10 Parallette Push-Up
5-10 Parallette Push-Up
5-10 Parallette Push-Up
5-10 Parallette Push-Up

B. Metcon

Every 3min for 15min (5 sets):
8cal Echo Bike
12 KB-SDLHP
12 air squats
8 Ring Rows

A. Tall Clean 5-4-4-2-1

5 Tall Clean
4 Tall Clean
4 Tall Clean
2 Tall Clean
1 Tall Clean

build up weight

B. Jerk Complex 5 Sets

Jerk Complex
Jerk Complex
Jerk Complex
Jerk Complex
Jerk Complex

1 Dip hold ( 2sec.)
2 Jerk Drive
1 Split Jerk

C. For Time: Clean and Jerks

30 Clean and Jerk

A. Dumbbell Reverse Lunges 3 x 6-10

6-10 Dumbbell Reverse Lunges
6-10 Dumbbell Reverse Lunges
6-10 Dumbbell Reverse Lunges

rest 30sec. after one leg

B. Echo Bike Intervals

3 sets of:
60sec. @moderate/hard pace
rest 60sec.
20sec. all out sprint
rest 2min

A. Overhead Squat 1RM

1 Overhead Squat

Work up to a max single OHS for the day in ~10min. Snatch grip!

B. Front Squat 2 x 2

2 Front Squat
2 Front Squat

@last weeks weight, but without the pause.

C. Upper Body Gymnastics Test

Only do one set of each:
1. Max unbroken reps of strict HSPU
2. Max unbroken reps of strict BW Pull ups

A. Intervals

Every 6min for 30min (5 sets):
400m run
20 WB @20/14lbs
15 T2B
10 double DB-Snatches @2x22,5/15kg