A1. 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 ~30sec. btw legs

A2. Shoulder Press 3 x 5-8

5-8 Shoulder Press
5-8 Shoulder Press
5-8 Shoulder Press

A3. Ring Row 3 x 8-12

8-12 Ring Row
8-12 Ring Row
8-12 Ring Row

B. Accessories

3 sets of:
20-40sec. Bottom of (Ring) Push up supp. hold
15-25 seated banded leg curls (1sec. hold)
10-15 BB-upright rows

A. 12 minute EMOM of Power Cleans and Box Jumps

1 Power Clean
1 Box Jump

B. Front Squat 3 x 5

5 Front Squat
5 Front Squat
5 Front Squat

On part B work up to a heavy set of 5 reps and then do 3x5 @85%

C. Front Rack Front Foot Elevated Split Squat 3 x 12

12 Front Rack Front Foot Elevated Split Squat
12 Front Rack Front Foot Elevated Split Squat
12 Front Rack Front Foot Elevated Split Squat

On part C do 12 reps per leg @7RPE every 1:30.

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 80% of 1RM Clean and Jerk for the last set.

B. Assistance Circle

2 sets of:
6-8 rom. DL with controlled ecc. @3-4RIR
rest 30sec.
5-10 strict HSPU / 2-3 negatives with 5-10sec. ecc. @1-2RIR
rest 30sec.
5-8 pistols (each leg - controlled eccentric - use heel elev./counter weight)
rest 30sec.
5-10 strict (band assisted) pull ups @1-2RIR
rest 30sec.

A. Intervals

8 sets of:
90sec. on 90sec. off

1. 20/15cal Row
max Burpee BJ over (24/20'') in remaining time

2. AMRAP of:
10 DB-P. Cleans @2x22,5/15kg
5 T2B
10 DB-Front Squats @2x22,5/15kg
5 T2B
10 DB-Push Press @2x22,5/15kg
5 T2B