A1. One Arm Dumbbell Shoulder Press 3 x 5-10

5-10 One Arm Dumbbell Shoulder Press
5-10 One Arm Dumbbell Shoulder Press
5-10 One Arm Dumbbell Shoulder Press

A2. Chest Supported Incline Dumbbell Row 3 x 8-12

8-12 Chest Supported Incline Dumbbell Row
8-12 Chest Supported Incline Dumbbell Row
8-12 Chest Supported Incline Dumbbell Row

Preggo: Bent over DB rows

B. MetCon

15min AMRAP of:
16 alt. DB-Box step ups @20''
12 KB-SDLHP
16 Air Squats
8 Burpees

A. Hip Snatch 3 x 5

5 Hip Snatch
5 Hip Snatch
5 Hip Snatch

B. High Hang Snatch 3 x 4

4 High Hang Snatch
4 High Hang Snatch
4 High Hang Snatch

C. Hang Snatch 3 x 3

3 Hang Snatch
3 Hang Snatch
3 Hang Snatch

D. Snatch 3 x 2

2 Snatch
2 Snatch
2 Snatch

E. Accessories

3 sets

6-8 snatch grip Rom. Deadlift + 6-8 shruggs with 2s hold at top

Rest 90s

A. 4 rounds for time

10 Burpees o DB
15 DB thruster
200m run
10 pull ups
15 push ups
20 American KB swings

1:30 rest after each round

A. Clean and Jerk 10 x 1

1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk

10 reps for time and Quality! TC 8 min

B. Back Squat 3 Reps

3 Back Squat

Build up for a 3RM BS in 8 min.

C. Back Squat 3 x 3

3 Back Squat
3 Back Squat
3 Back Squat

D. Push Jerk 4 x 3

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

Start a little higher than last week (2,5-5kg more)

E. SKILL

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

Or

EMOM10

1. 30s Handstandwalk (5m segments)

2. X reps C2B

A. 1 3-Position Clean + 3 Front Squats 6 x 1

1 1 3-Position Clean + 3 Front Squats
1 1 3-Position Clean + 3 Front Squats
1 1 3-Position Clean + 3 Front Squats
1 1 3-Position Clean + 3 Front Squats
1 1 3-Position Clean + 3 Front Squats
1 1 3-Position Clean + 3 Front Squats

Cleans are from High hang / Hang / Low hang. Start with 1st weight after empty bar and build up if form stays good!

B. Gymnastics Holds + Carries

Amrap12 for Quality

10-15s L-hang
15-20s Top of Rings Support Hold
20-25s Singleleg Rom. DL hold / side (with 2 DBs)