A. Snatchbalance

10 Sets

1 snatchbalance 3 sec. In catch + 2 Overheadsquats

B. Snatch Pull 4 x 6

6 Snatch Pull
6 Snatch Pull
6 Snatch Pull
6 Snatch Pull

A1. Dumbbell Incline Bench Press 4 x 6-10

6-10 Dumbbell Incline Bench Press
6-10 Dumbbell Incline Bench Press
6-10 Dumbbell Incline Bench Press
6-10 Dumbbell Incline Bench Press

4'' incline. controlled eccentric

A2. Ring Row 4 x 8-12

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

B. 16 minute EMOM of Rowing, Goblet Squats, and Alternating Dumbbell Snatches

Row
Goblet Squat
Alternating Dumbbell Snatch
Rest

A. Clean and Jerk 16 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
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk

14-16 sets.

B. Deadlift 5-10-15

5 Deadlift
10 Deadlift
15 Deadlift

Work @RPE 8-9 for all sets.
Aim for as close as possible to last weeks weights.

C. MetCon

12min AMRAP of:
10 HSPU
12 Front rack walking lunges @50/35kg
40 DU´s

A. Long Conditioning

30min EMOM
1. X shuttle runs (7,5m there and back is 1)
2. X cal Echo Bike
3. rest