A. Clean Complex

8 Sets: 15min

1 powerclean; 1 hang powerclean; 2 frontsquats

B. 8 minute AMRAP of Hang Power Cleans and Shoulder to Overheads

10 Hang Power Clean
10 Shoulder to Overhead

A1. Shoulder Press 4 x 5

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

A2. Chest Supported Incline Dumbbell Row 4 x 8-10

8-10 Chest Supported Incline Dumbbell Row
8-10 Chest Supported Incline Dumbbell Row
8-10 Chest Supported Incline Dumbbell Row
8-10 Chest Supported Incline Dumbbell Row

controlled movement - opt. for preggo bent over DB-rows

B. MetCon

4 sets of:
2min on 1min off
15cal Row
12 DB-FR walking lunges
max Burpees in remaining time

A. Clean and Jerk 8 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
2 Clean and Jerk
2 Clean and Jerk

B. Deadlift 4 Reps

4 Deadlift

Build up to a heavy 4 rep DL for the day in 10min.

C. Deadlift

Deadlift

One max set of TNG Deadlifts @80-90% of H4 - shoot for more than 10 reps, but no more than 20.

D. MetCon

10min AMRAP of:
15/12cal Row
10 DB-Front Squats @2x22,5/15kg
5 Bar MU

A. Gymnastics Skill

For 12min practice pistols

1. 2 rounds of:
- 5-8 seated leg lifts (each side)
- Crouching Achilles (~30sec. each side)

2.
- Positional leg lift (standing flat on box + counterbalance) 1 x 5 reps (each side)
- Positional leg lift (on floor heel elev. to box + counterbalance) 1 x 5 reps (each side)

3.
- Elev. Eccentrics with counterbalance x 2 reps (each side)
- Elev. Heel Eccentrics x 2-3 (each side)
- Rock Backs x 5 (each side)

4.
- Full reps with/without counterbalance

B. Metcon

3 rounds of:
20 C2B
20 alt. DB-Snatches @30/20kg