A1. Romanian Deadlift 3 x 6-8

6-8 Romanian Deadlift
6-8 Romanian Deadlift
6-8 Romanian Deadlift

controlled eccentric

A2. Seated Single Arm Dumbbell Strict Press 3 x 6-10

6-10 Seated Single Arm Dumbbell Strict Press
6-10 Seated Single Arm Dumbbell Strict Press
6-10 Seated Single Arm Dumbbell Strict Press

B. Accessoires

3 Sets:
6-10 short lever Add. bridges (2sec. hold - each side)
5-8 Hanging Knee raises
5 Box pigeon eccentrics (5sec. - each side)
30m Suitcase carry (each side)
10-20sec. Hollow hold

A. Strength

3 x parallette shoot through mit 5 dips
+
Pistol Progressions

B. Wod

Emom12
1. 40s wallballs
2. 40s Hang DB snatches (alt. In sets of 3)

A. Back-Racked Alternating Barbell Reverse Lunge Step 8 Reps

8 Back-Racked Alternating Barbell Reverse Lunge Step

Build up in 12 min

B. Weighted Supinated Pull-Up 2 Reps

2 Weighted Supinated Pull-Up

Build up in 10 min

C. 10 minute AMRAP of Bar Muscle-Ups, Strict Handstand Push-Ups, and Russian Kettlebell Swings

2 Bar Muscle-Up
4 Strict Handstand Push-Up
8 Russian Kettlebell Swing

A. Snatch 7 x 1

1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch
1 Snatch

Over 5-7 sets work up to your max Snatch for the day.

B. Clean and Jerk 7 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

Over 5-7 sets work up to your max Clean and Jerk for the day.

C. 3 Rounds For Time of Barbell Thrusters, Chest-to-Bar Pull-Ups, Overhead Squats, and Toes to Bars

10 Barbell Thruster
15 Chest-to-Bar Pull-Up
10 Overhead Squat
15 Toes to Bar