A. Clean

8 Sets
1 powerclean, 1 hang powerclean, 2 frontsquats

B. Hang Clean Pull 4 x 6

6 Hang Clean Pull
6 Hang Clean Pull
6 Hang Clean Pull
6 Hang Clean Pull

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

8-10 sets.

B. Muscle-Up 6 x 1-6

1-6 Muscle-Up
1-6 Muscle-Up
1-6 Muscle-Up
1-6 Muscle-Up
1-6 Muscle-Up
1-6 Muscle-Up

C. Intervals

3-4 sets of:
90sec. on 2:30 off
12 BJ over @24/20''
6 TNG Snatches @~50-60% of 1RM
12 T2B
max cal Echo Bike in remaining time

A1. Deficit Dumbbell Reverse Lunges 3 x 8-12

8-12 Deficit Dumbbell Reverse Lunges
8-12 Deficit Dumbbell Reverse Lunges
8-12 Deficit Dumbbell Reverse Lunges

rest ~30sec. btw legs

A2. Dumbbell Floor Press 3 x 6-10

6-10 Dumbbell Floor Press
6-10 Dumbbell Floor Press
6-10 Dumbbell Floor Press

controlled ecc. and 1sec. pause at bottom

B. Accessories

3 sets
8-12 Side Lying Hip Adduction 1 sec hold
10-15m Seal-walk / 15-30sec. High-plank
6-8 (banded) clamshells (each side)
8-10 pallof press (each)

A. Long Conditioning

Every 5min for 30min (6 sets):
500/450m Row
22/16cal Echo Bike