A. Snatchbalance

8 Sets:

1 snatchbalance; 2 Overheadsquats ( 3x1x1)

B. Snatch Grip Deadlift 4 x 6

6 Snatch Grip Deadlift
6 Snatch Grip Deadlift
6 Snatch Grip Deadlift
6 Snatch Grip Deadlift

A. Clean and Jerk 10 x 1

1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk

B. Deadlift 5 Reps

5 Deadlift

Build up to a heavy 5 rep DL for the day in 10min.

C. Deadlift

Deadlift

One max set of TNG Deadlifts @80-90% of H5 - shoot for more than 10 reps, but no more than 20.

D. MetCon

5 rounds of:
20/15cal Row
15 T2B
10 Front Squats @60/40kg

A. Deficit Dumbbell Reverse Lunges 3 x 6-10

6-10 Deficit Dumbbell Reverse Lunges
6-10 Deficit Dumbbell Reverse Lunges
6-10 Deficit Dumbbell Reverse Lunges

rest 30-60sec. btw legs

B. MetCon

12min AMRAP of:
6 single arm KB-Push Presses (each arm)
9 DB-P. Cleans
12cal Echo Bike

A. 1 Pause Power Clean (2sec. Just Below Knee) + 1 Hang Power Clean + 1 Hang Clean 10 Sets

1 Pause Power Clean (2sec. Just Below Knee) + 1 Hang Power Clean + 1 Hang Clean
1 Pause Power Clean (2sec. Just Below Knee) + 1 Hang Power Clean + 1 Hang Clean
1 Pause Power Clean (2sec. Just Below Knee) + 1 Hang Power Clean + 1 Hang Clean
1 Pause Power Clean (2sec. Just Below Knee) + 1 Hang Power Clean + 1 Hang Clean
1 Pause Power Clean (2sec. Just Below Knee) + 1 Hang Power Clean + 1 Hang Clean
1 Pause Power Clean (2sec. Just Below Knee) + 1 Hang Power Clean + 1 Hang Clean
1 Pause Power Clean (2sec. Just Below Knee) + 1 Hang Power Clean + 1 Hang Clean
1 Pause Power Clean (2sec. Just Below Knee) + 1 Hang Power Clean + 1 Hang Clean
1 Pause Power Clean (2sec. Just Below Knee) + 1 Hang Power Clean + 1 Hang Clean
1 Pause Power Clean (2sec. Just Below Knee) + 1 Hang Power Clean + 1 Hang Clean

Work in a 15min Window.
Start at first weight after empty bar and work up in weight but prioritize form!

B. Barbell Cycling

12min EMOM
1. 45sec. Echo Bike for cals
2. 6-12 H.P. Cleans @~55-65% of max complex weight