A1. Deadlift 4 x 5

5 Deadlift
5 Deadlift
5 Deadlift
5 Deadlift

A2. Seated Alternating Dumbbell Shoulder Press 4 x 10-16

10-16 Seated Alternating Dumbbell Shoulder Press
10-16 Seated Alternating Dumbbell Shoulder Press
10-16 Seated Alternating Dumbbell Shoulder Press
10-16 Seated Alternating Dumbbell Shoulder Press

B. Metcon

12min AMRAP of:
5 Burpees
10 Ring Rows
15 Air Squats
2x20m Farmers walk

A. Teams of 3

Partner A: 400m run

Partner B+C
YGIG - AMRAP
8 WallBalls 20/14lbs
8 T2B
8 Push Press @2x22,5/15
4 burpees

Rotate every 400m - and start at the movement where the last person ended
400 m run @moderate pace

A. Clean and Jerk 3-3-2-2-1

3 Clean and Jerk
3 Clean and Jerk
2 Clean and Jerk
2 Clean and Jerk
1 Clean and Jerk

B. Back Squat 5 Reps

5 Back Squat

Build up for a 5RM BS in 8 min.

C. Back Squat 3 x 5

5 Back Squat
5 Back Squat
5 Back Squat

D. Push Jerk 4 x 3

3 Push Jerk
3 Push Jerk
3 Push Jerk
3 Push Jerk

Build up by feel in the first week to a moderate-heavy weight!

E. SKILL

For 10 min work on butterfly (C2B) + and Handstandwalk

Or

EMOM10

1. 30s Handstandwalk (5m segments)

2. X reps C2B

A. Power Snatch 6 x 1.1.1

1.1.1 Power Snatch
1.1.1 Power Snatch
1.1.1 Power Snatch
1.1.1 Power Snatch
1.1.1 Power Snatch
1.1.1 Power Snatch

Do 15s Rest between reps and 90s between sets

B. Hang Muscle Snatch 3 x 6-8

6-8 Hang Muscle Snatch
6-8 Hang Muscle Snatch
6-8 Hang Muscle Snatch

After each set do 20 bentover reverse flys

A. Long Conditioning

AMRAP12
250/200m Row
15 russian KBS (24/16)
10 V-Ups

Rest 3 min

AMRAP12
12/10 cal Echo Bike
8 Gobletsquats (24/16)
4 Burpee Broadjumps