A. Snatchbalance

8 sets

1 snatchbalance (2SEC. Catch); 2 Overheadsquats

B. Hang Snatch Pull 4 x 6

6 Hang Snatch Pull
6 Hang Snatch Pull
6 Hang Snatch Pull
6 Hang Snatch Pull

A. 1 Clean Pull + 2 Below Knee Cleans + 2 Split Jerks 5 Sets

1 Clean Pull + 2 Below Knee Cleans + 2 Split Jerks
1 Clean Pull + 2 Below Knee Cleans + 2 Split Jerks
1 Clean Pull + 2 Below Knee Cleans + 2 Split Jerks
1 Clean Pull + 2 Below Knee Cleans + 2 Split Jerks
1 Clean Pull + 2 Below Knee Cleans + 2 Split Jerks

B. Back Squat 3 x 9

9 Back Squat
9 Back Squat
9 Back Squat

Work at RPE ~8

C. MetCon

10min AMRAP of:
6 P. Cleans @70/47,5kg
9 T2B
12 DB-Front Rack walking lunges @2x22,5/15kg

D. Accessories

Accumulate 100 prone banded leg curls

A1. Parallette Push-Up 3 x 6-12

6-12 Parallette Push-Up
6-12 Parallette Push-Up
6-12 Parallette Push-Up

rest 30-60sec.

A2. Chest Supported Incline Dumbbell Row 3 x 8-12

8-12 Chest Supported Incline Dumbbell Row
8-12 Chest Supported Incline Dumbbell Row
8-12 Chest Supported Incline Dumbbell Row

rest 30-60sec.

B. Intervals

4 sets of:
30sec. Echo Bike
10-16 DB-walking lunges
30sec. Echo Bike
rest 60sec.

A. Frankenstein Squat 3 x 5-8

5-8 Frankenstein Squat
5-8 Frankenstein Squat
5-8 Frankenstein Squat

Work at RPE 8-9

B. Slider Hamstring Curl 3 x 8-12

8-12 Slider Hamstring Curl
8-12 Slider Hamstring Curl
8-12 Slider Hamstring Curl

Controlled eccentrics and extended hips in the whole movement

C. Dumbbell Walking Lunges 3 x 16-24

16-24 Dumbbell Walking Lunges
16-24 Dumbbell Walking Lunges
16-24 Dumbbell Walking Lunges

DBs in Farmers Position / RPE 8-9

D. Core complex

3 sets
6-10 V-ups
6-10 Tuckups
12-20s hollow hold
Rest 60s