A. Intervals

Every 4 min for 6 rounds

14 SA DB Push Press
20 WallBalls
8 Burpee to target
16 SA alt. DB hang Snatches
14 T2B

Finish sub 2:30 on every set!
@22,5/15kg
@20/14 lbs

A. Lower Body Stregth

5 sets of:
5 Back Squats with 5sec. eccentric
10-15 seated banded leg curls
rest 1-2min

B. MetCon

15min AMRAP of:
12 double DB-Push Press
12 KB-SDLHP
12 walking lunges

A. Clean and Jerk 8 x 2

2 Clean and Jerk
2 Clean and Jerk
2 Clean and Jerk
2 Clean and Jerk
2 Clean and Jerk
2 Clean and Jerk
2 Clean and Jerk
2 Clean and Jerk

B. Power Clean and Jerk 5 x 5

5 Power Clean and Jerk
5 Power Clean and Jerk
5 Power Clean and Jerk
5 Power Clean and Jerk
5 Power Clean and Jerk

Do 5 PC first and then 5 Pushjerks

C. Back Squat 2 Reps

2 Back Squat

Build up for a 2RM BS for the day in 6min.

D. Back Squat 5 x 6

6 Back Squat
6 Back Squat
6 Back Squat
6 Back Squat
6 Back Squat

Use 75-80% of today´s 2RM

A. Big Snatch Build up EMOM

Every 90s for 15 sets

2 sets
3 strict muscle snatches
3 pressing snatch balance

3 sets
2 high hang snatch
2 snatch balance

4 sets
1 hang snatch
2 OHS

6 sets
1 low hang snatch
1 OHS

A. Long Conditioning

Amrap12
10 Boxjump to stepdown(24/20")
10 DB thruster (2x15/10)
10 V-Ups

Rest 2 min

Amrap12
4 target Burpees (+ 2 each round)
100m run