A. Snatchbalance

10 Sets:

1 snatchbalance; 3 Overheadsquats

B. Snatch Grip Deadlift 4 x 6

6 Snatch Grip Deadlift
6 Snatch Grip Deadlift
6 Snatch Grip Deadlift
6 Snatch Grip Deadlift

A. Clean + Jerk + Front Squat + Jerk

Clean + Jerk + Front Squat + Jerk

Find a max weight for this complex for the day in 6min.

B. 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

work with max complex weight for 8 sets.

C. Deadlift 5 Reps

5 Deadlift

Build up to a heavy 5 rep DL for the day.

D. Deadlift

Deadlift

One max set of TNG Deadlifts @80-90% of H5 - shoot for more than 10 reps, but no more than 20.

E. MetCon

10min AMRAP of:
75 DU´s
15 C2B
10 OHS @60/40kg

A. Power Clean 1 Rep

1 Power Clean

Build up a 1RM Power Clean in 12 minutes.

B. Standing Long Jump

Three attempts for max distance.

C. 5 Rounds For Time of Wall Ball Shots, Alternating Dumbbell Snatches, and Toes to Bars

15 Wall Ball Shots
12 Alternating Dumbbell Snatch
9 Toes to Bar