A. Clean

8 Sets
2 hang powercleans, 1 pushjerk, 1 splitjerk

B. Hang Clean High Pull 4 x 6

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

A. Box Squat 4 x 5

5 Box Squat
5 Box Squat
5 Box Squat
5 Box Squat

B1. Parallette Push-Up 3 x 5-10

5-10 Parallette Push-Up
5-10 Parallette Push-Up
5-10 Parallette Push-Up

B2. Bent-Over Barbell Row 3 x 8-10

8-10 Bent-Over Barbell Row
8-10 Bent-Over Barbell Row
8-10 Bent-Over Barbell Row

C. Accessories

3 sets of:
10-20 seated banded leg curls (1sec. hold)
8-15 BB-Skull crusher (to chin)
8-12 wide ellbow ring rows into 10-20 bent over rev. flys (use small plates)

A. Clean and Jerk 2 Reps

2 Clean and Jerk

Find a max weight for this complex for the day in 6min. You can drop after the first Jerk, but start the 2nd clean within 5sec. after dropping.

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 3 Reps

3 Deadlift

Build up to a heavy 3 rep DL for the day.

D. Deadlift

Deadlift

One max set of TNG Deadlifts @80-90% of H3 - shoot for more than 10 reps, but no more than 20.

E. MetCon

2 rounds of:
20/15cal Echo Bike
20 C2B
30 WB @20/14lbs
20 alt. DB-Snatches @30/22,5kg

A. Deficit Barbell Back-Racked Reverse Lunges 3 x 5-8

5-8 Deficit Barbell Back-Racked Reverse Lunges
5-8 Deficit Barbell Back-Racked Reverse Lunges
5-8 Deficit Barbell Back-Racked Reverse Lunges

rest 60sec. btw legs
work @RPE 8-9

B1. Dumbbell Flat Bench Press 3 x 6-12

6-12 Dumbbell Flat Bench Press
6-12 Dumbbell Flat Bench Press
6-12 Dumbbell Flat Bench Press

controlled eccentric
work @RPE 8-9

B2. Weighted Supinated Pull-Up 3 x 5-8

5-8 Weighted Supinated Pull-Up
5-8 Weighted Supinated Pull-Up
5-8 Weighted Supinated Pull-Up

work @RPE 8-9