A. Clean Complex

8 Sets

1 powerclean, 1 hang squatclean, 1 pushjerk

B. 10 minute EMOM of Hang Power Cleans and Shoulder to Overheads

8 Hang Power Clean
8 Shoulder to Overhead

A. Lower Body Strength

Acc. 100 seated banded leg curls

then

4 sets of:
6-8 rom. DL with 4sec. ecc.
rest 1-2min

B. 16 minute EMOM of Rowing, Alternating Dumbbell Push Presses, and Air Squats

Row
Alternating Dumbbell Push Press
Air Squat
Rest

A. Seated Single Arm Dumbbell Strict Press 3 x 5-10

5-10 Seated Single Arm Dumbbell Strict Press
5-10 Seated Single Arm Dumbbell Strict Press
5-10 Seated Single Arm Dumbbell Strict Press

Rest 45s after each arm

RPE 8-9 - ME for last set!

B1. Parallette Push-Up 3 x 8-15

8-15 Parallette Push-Up
8-15 Parallette Push-Up
8-15 Parallette Push-Up

work @RPE 8-9 - ME for last set!

B2. 3-Point Dumbbell Row 3 x 8-15

8-15 3-Point Dumbbell Row
8-15 3-Point Dumbbell Row
8-15 3-Point Dumbbell Row

work @RPE 8-9

C. Dumbbell Overhead Triceps Extension 3 x 8-15

8-15 Dumbbell Overhead Triceps Extension
8-15 Dumbbell Overhead Triceps Extension
8-15 Dumbbell Overhead Triceps Extension

RPE 8-9 - ME for last set!

Work in seated Position

D. Upper Back

3 sets
10-15 bentover reverse flys (1,25-5kg)
Into
10-15 prone Y into Row (no weight)
Rest 60s