A. 3 Snatch Grip Deadlifts + 2 Hang Snatches + 1 Overhead Squat 8 Sets

3 Snatch Grip Deadlifts + 2 Hang Snatches + 1 Overhead Squat
3 Snatch Grip Deadlifts + 2 Hang Snatches + 1 Overhead Squat
3 Snatch Grip Deadlifts + 2 Hang Snatches + 1 Overhead Squat
3 Snatch Grip Deadlifts + 2 Hang Snatches + 1 Overhead Squat
3 Snatch Grip Deadlifts + 2 Hang Snatches + 1 Overhead Squat
3 Snatch Grip Deadlifts + 2 Hang Snatches + 1 Overhead Squat
3 Snatch Grip Deadlifts + 2 Hang Snatches + 1 Overhead Squat
3 Snatch Grip Deadlifts + 2 Hang Snatches + 1 Overhead Squat

B. Finisher

Amrap5
4 heavy DB snatches
4 burpees over DB (facing)

A. Clean and Jerk 6 x 3

3 Clean and Jerk
3 Clean and Jerk
3 Clean and Jerk
3 Clean and Jerk
3 Clean and Jerk
3 Clean and Jerk

B. Deadlift + Hang Power Clean + Push Jerk 5 x 5

5 Deadlift + Hang Power Clean + Push Jerk
5 Deadlift + Hang Power Clean + Push Jerk
5 Deadlift + Hang Power Clean + Push Jerk
5 Deadlift + Hang Power Clean + Push Jerk
5 Deadlift + Hang Power Clean + Push 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 7

7 Back Squat
7 Back Squat
7 Back Squat
7 Back Squat
7 Back Squat

Use 75-80% of today´s 2RM

A1. Shoulder Press 4 x 5

5 Shoulder Press
5 Shoulder Press
5 Shoulder Press
5 Shoulder Press

A2. 3-Point Dumbbell Row 4 x 6-8

6-8 3-Point Dumbbell Row
6-8 3-Point Dumbbell Row
6-8 3-Point Dumbbell Row
6-8 3-Point Dumbbell Row

B. MetCon

14min AMRAP of:
8cal Echo Bike
10 double DB-P. Cleans
12 Air Squats

A1. Romanian Deadlift 3 x 5-8

5-8 Romanian Deadlift
5-8 Romanian Deadlift
5-8 Romanian Deadlift

work @RPE 8-9

A2. Strict Handstand Push-Up 3 x 3-5

3-5 Strict Handstand Push-Up
3-5 Strict Handstand Push-Up
3-5 Strict Handstand Push-Up

Work @ RPE 8-9

A3. Weighted Strict Pull-Up 3 x 3-5

3-5 Weighted Strict Pull-Up
3-5 Weighted Strict Pull-Up
3-5 Weighted Strict Pull-Up

Work @ RPE 8-9

B. 7 minutes of Burpees to Target

Burpee to Target