A. Clean Complex

8 Sets:

1 powerclean; 1 hangsquatclean; 2 frontsquats

B. 3-Position Pause Clean Pull 4 x 5

5 3-Position Pause Clean Pull
5 3-Position Pause Clean Pull
5 3-Position Pause Clean Pull
5 3-Position Pause Clean Pull

A1. Romanian Deadlift 3 x 6-8

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

with controlled eccentric

A2. Alternating Dumbbell Shoulder Press 3 x 10-16

10-16 Alternating Dumbbell Shoulder Press
10-16 Alternating Dumbbell Shoulder Press
10-16 Alternating Dumbbell Shoulder Press

B. MetCon

8min AMRAP of:
3, 6, 9, 12, 15...
DB-Front Squats
- 10 Ring Rows after every round -

C. Accessories

3 Sets
6-10 Hip lifts
20m Suitcase carry (each arm)
6-10 banded chops (each side)

A. Clean and Jerk 6 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

B. Deadlift 6 Reps

6 Deadlift

Build up to a heavy 6 rep DL for the day in 10min.

C. Deadlift

Deadlift

One max set of TNG Deadlifts @80-90% of H6 - shoot for more than 10 reps, but no more than 20.

D. MetCon

12min AMRAP of:
12 single arm DB-Thrusters (6 each arm) @30/20kg
12 C2B
12 Box Jump overs (24/20'' - step down)

A1. Deadlift 3 x 5-8

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

work @RPE 8-9
TNG

A2. One Arm Dumbbell Shoulder Press 3 x 4-8

4-8 One Arm Dumbbell Shoulder Press
4-8 One Arm Dumbbell Shoulder Press
4-8 One Arm Dumbbell Shoulder Press

Work @ RPE 8-9

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

3-5 Weighted Supinated Pull-Up
3-5 Weighted Supinated Pull-Up
3-5 Weighted Supinated Pull-Up

Work @ RPE 8-9

B. Finisher

5min AMRAP of:
Dumbbell Hang Clusters @2x22,5/15kg
- EMOM starting @0:00 do 40 DU´s (25sec. cap for DU´s) -