A. Olympic Lifting

8 sets:
Work up in 5 sets to a heavy weight then do 3 sets @ it:

1 hang clean, 1 Pushpress, 1 pushjerk

B. Hang Clean High Pull 4 x 5

5 Hang Clean High Pull
5 Hang Clean High Pull
5 Hang Clean High Pull
5 Hang Clean High Pull

A1. Romanian Deadlift 5 x 6-8

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

A2. Dumbbell Flat Bench Press 5 x 6-10

6-10 Dumbbell Flat Bench Press
6-10 Dumbbell Flat Bench Press
6-10 Dumbbell Flat Bench Press
6-10 Dumbbell Flat Bench Press
6-10 Dumbbell Flat Bench Press

B. Accessories

3 Sets:
10-15sec. Copenhagen Plank (each side)
30-45sec. (incline) pigeon stretch isometric (each side)
5 KB-Windmills (each side)
10-15m Seal-walk / 15-30sec. High-plank

A1. Front Squat 3 x 5-8

5-8 Front Squat
5-8 Front Squat
5-8 Front Squat

A2. Deficit Push-Up 3 x 6-15

6-15 Deficit Push-Up
6-15 Deficit Push-Up
6-15 Deficit Push-Up

A3. Ring Row 3 x 8-15

8-15 Ring Row
8-15 Ring Row
8-15 Ring Row

B. Accessories

3 sets no rest
8-12 foam roller (single leg) Hamstringe Bridge with slightly bent leg (2sec. hold at top)
10-20sec. Y-W-T´s (+ 0,5-2,5kg)

A. Clean and Jerk 8 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

Over 8 sets work up to 90% of 1RM Clean and Jerk for the last set.

B. Deadlift 3 Reps

3 Deadlift

Build up to a heavy 3 rep DL for the day in 10min. Not max for today!

C. MetCon

3-4 sets of:
12/9cal Echo Bike
9 Bar facing Burpees
6 GTOH @52,5/35kg
rest 90sec.