A. Clean

8 Sets:

1 powerclean; 1 hangsquatclean; 2 frontsquats

90 sec. Rest

B. 8 minute AMRAP of Deadlifts and Shoulder to Overheads

10 Deadlift
10 Shoulder to Overhead

A. Conditioning

8 sets of:
2min on 1min off

1. 20cal Row (sub 1:20)
ME WB

2. AMRAP of:
8cal Echo Bike
12 Low Hang DB-Snatches (6 each arm)
8 Box Jump overs

A. 1 Power Snatch + 2 Hang Snatches 6 Sets

1 Power Snatch + 2 Hang Snatches
1 Power Snatch + 2 Hang Snatches
1 Power Snatch + 2 Hang Snatches
1 Power Snatch + 2 Hang Snatches
1 Power Snatch + 2 Hang Snatches
1 Power Snatch + 2 Hang Snatches

B. Front Squat 2 Reps

2 Front Squat

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

C. Front Squat 5 x 6

6 Front Squat
6 Front Squat
6 Front Squat
6 Front Squat
6 Front Squat

Use 75-85% of today´s 2RM

D. Upper Body Gymnastics Strength/Capacity

8-12 sets of:
1-3 Ring MU
rest 30sec.

or

Ring MU Skill Training
Work up from last week. Do more sets than last week. If you already did 12 sets, go up 1 rep!

A1. Back Squat 3 x 5-8

5-8 Back Squat
5-8 Back Squat
5-8 Back Squat

work @RPE 8-9

A2. Dumbbell Flat Bench Press 3 x 5-8

5-8 Dumbbell Flat Bench Press
5-8 Dumbbell Flat Bench Press
5-8 Dumbbell Flat Bench Press

Work @ RPE 8-9

A3. 3-Point Dumbbell Row 3 x 5-8

5-8 3-Point Dumbbell Row
5-8 3-Point Dumbbell Row
5-8 3-Point Dumbbell Row

Work @ RPE 8-9 (use a Box for hand support)

B. Accessories

3 sets no rest
15-25 seated banded leg curls (1sec. hold at peak)
15sec. each in Y-W-T (add weight if needed)
20-30sec. Hollow hold