A. Clean Complex

8 Sets
1 squatclean, 2 hang powerclean

B. 8 minute AMRAP of Deadlifts and Hang Cleans

10 Deadlift
8 Hang Clean

A. Power Clean + Below Knee Clean + 2 Jerks

Power Clean + Below Knee Clean + 2 Jerks

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 2 Reps

2 Deadlift

Build up to a heavy 2 rep DL for the day.

D. Deadlift

Deadlift

One max set of TNG Deadlifts @80-90% of H2 - shoot for more than 10 reps, but no more than 20.

E. MetCon

3 rounds of:
40 WB @20/14lbs
25 T2B

A1. Front Foot Elevated Dumbbell Split Squat 3 x 8-12

8-12 Front Foot Elevated Dumbbell Split Squat
8-12 Front Foot Elevated Dumbbell Split Squat
8-12 Front Foot Elevated Dumbbell Split Squat

4'' elev. - controlled ecc.
rest ~30sec. btw legs

A2. Single Arm Dumbbell Floor Press 3 x 6-12

6-12 Single Arm Dumbbell Floor Press
6-12 Single Arm Dumbbell Floor Press
6-12 Single Arm Dumbbell Floor Press

B. MetCon

8min AMRAP of:
10cal Row
15 BB-Thrusters

C. Accessories

3 sets of:
8-15 swissball crunches
30m Suitcase carry (each arm)

A. ROM Strengthening

3 sets of:
5 Zercher Jefferson Curls (3sec. hold at bottom)
5 wall-referenced long lunge pulses (3sec. hold - 10sec. for last rep)
8-10 wall-referenced (single leg) pike leg lift (3sec. hold)

2 sets of:
3 10sec. ecc. Beast Sleepers (each side)
30sec. relax + 3x 5sec. on 5sec. off for each int. rot and ext. rot in end Range of ext. rot (each side)

B. Metcon

10min AMRAP of:
20 WB @20/14lbs
20 alt. DB-Snatches @22,5/15kg