A. Clean & Jerk

4 Sets

1 clean; 1 hang clean; 1 pushjerk; 1 splitjerk (2 sec. Catch)

4 Sets
1 clean; 1 splitjerk (2 sec. catch)

B. 8 minute AMRAP of Hang Power Cleans and Front Squats

10 Hang Power Clean
8 Front Squat

A1. Dumbbell Romanian Deadlift 3 x 8-12

8-12 Dumbbell Romanian Deadlift
8-12 Dumbbell Romanian Deadlift
8-12 Dumbbell Romanian Deadlift

rest 30-60sec.

A2. Seated Single Arm Dumbbell Strict Press 3 x 6-12

6-12 Seated Single Arm Dumbbell Strict Press
6-12 Seated Single Arm Dumbbell Strict Press
6-12 Seated Single Arm Dumbbell Strict Press

rest 30-60sec.

B. Intervals

10min EMOM
10sec. Echo Bike Sprint @~70% of max output

A. Clean and Jerk 3 x 1

1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk

Work up to 80% of 1RM for 3 Singles at that weight.

B. Romanian Deadlift 2 x 5

5 Romanian Deadlift
5 Romanian Deadlift

Use ~40-50% of your 1RM DL.

C. MetCon

3 rounds of:
8 Thrusters @50/35kg
16 T2B
60 DU´s

A1. Heel Elevated Goblet Squats 3 x 10-15

10-15 Heel Elevated Goblet Squats
10-15 Heel Elevated Goblet Squats
10-15 Heel Elevated Goblet Squats

controlled ecc. and 1sec. pause in bottom position

A2. Seated Alternating Dumbbell Shoulder Press 3 x 12-20

12-20 Seated Alternating Dumbbell Shoulder Press
12-20 Seated Alternating Dumbbell Shoulder Press
12-20 Seated Alternating Dumbbell Shoulder Press

B. MetCon

21-15-9 of:
Cal Row
DB-P. Cleans

C. Accessories

3 sets of:
20-30 sec swissball stir the pot (2-4 circles in one direction)
10-15 DB-Sidebents (each side)

A. Zone 2 Endurance

With a 40min running clock:
A: runs 400m
B: Row/Bike for cals while A runs
- switch after every run and switch ergs every round -