A1. Deadlift 3 x 8-10

8-10 Deadlift
8-10 Deadlift
8-10 Deadlift

A2. Hand Over Hand Sled Pull 3 x 1

1 Hand Over Hand Sled Pull
1 Hand Over Hand Sled Pull
1 Hand Over Hand Sled Pull

A3. Dumbbell Floor Press 3 x 10

10 Dumbbell Floor Press
10 Dumbbell Floor Press
10 Dumbbell Floor Press

B. Accessoires

4 Sets
10 Triceps kickbacks (each side)
10 SL Bridge (each side)
8 Palloff Rotations (each side)

A. 1 Power Clean + 1 Hang Clean + 1 Split Jerk 4 x 1

1 1 Power Clean + 1 Hang Clean + 1 Split Jerk
1 1 Power Clean + 1 Hang Clean + 1 Split Jerk
1 1 Power Clean + 1 Hang Clean + 1 Split Jerk
1 1 Power Clean + 1 Hang Clean + 1 Split Jerk

Work at 65-75% of your max Clean and Jerk for all sets!

B. Front Squat 3 x 3

3 Front Squat
3 Front Squat
3 Front Squat

Work with ~70% of last weeks max Single!

C. Upper Body Gymnastics Recovery

2 rounds of:
10-20sec. Top of Ring Dip Supp hold
into 10-20sec. Bottom of Ring Dip Supp hold
rest by feel
10-20sec. Chin over Ring hold
rest by feel
3-5 (flase grip) strict Ring C2B Pull ups
rest by feel
3-5 strict Ring Dips (max ROM)
rest by feel
5-8 Ring swings (aim for hip to Rings, but keep a Hollow position at the top)
rest by feel

A. Long Conditioning

In Teams of 2:
30min AMRAP of:

Partner A

5 min Row for consistent meter

Partner B

5min AMRAP of:
10 alt. Box Step ups @24/20'' 22,5/15kg
4x10m Farmers walk @2x24/20kg
10 Down ups

Switch every 5 min