A1. 3-Position Pause Clean Deadlift 5 x 3

3 3-Position Pause Clean Deadlift
3 3-Position Pause Clean Deadlift
3 3-Position Pause Clean Deadlift
3 3-Position Pause Clean Deadlift
3 3-Position Pause Clean Deadlift

A2. Pause Power Clean 5 x 3

3 Pause Power Clean
3 Pause Power Clean
3 Pause Power Clean
3 Pause Power Clean
3 Pause Power Clean

A3. Tall Clean 5 x 3

3 Tall Clean
3 Tall Clean
3 Tall Clean
3 Tall Clean
3 Tall Clean

B. Clean Complex

4 Attempts at Max

3 Muscle Cleans
2 Power Cleans
1 Clean

Rest 2

A1. Deficit Dumbbell Reverse Lunges 3 x 6-8

6-8 Deficit Dumbbell Reverse Lunges
6-8 Deficit Dumbbell Reverse Lunges
6-8 Deficit Dumbbell Reverse Lunges

30 sec rest btw. legs
each side

A2. Dumbbell Floor Press 3 x 8-10

8-10 Dumbbell Floor Press
8-10 Dumbbell Floor Press
8-10 Dumbbell Floor Press

3 sec ecc.
each side

B. Metcon

8min AMRAP
15 KB-SDLHP
10cal Echo Bike
15 DB-Push Press
10 Ring Rows

C. Accessoires

3 Sets:
8-10 KB Side bends (each side)
8-12 Love taps over KB
20-30 sec Star Side plank

A. Clean and Jerk 5 x 3

3 Clean and Jerk
3 Clean and Jerk
3 Clean and Jerk
3 Clean and Jerk
3 Clean and Jerk

B. Back Squat 3 x 9

9 Back Squat
9 Back Squat
9 Back Squat

Increase weight from last week but still keep it at RPE 8-9 for all sets.

C. MetCon

12min EMOM of:
1. Echo Bike for cals
2. GHD sit ups for reps
3. WB @20/14lbs
4. DB-P. Cleans @2x22,5/15kg

D. Accessories

Accumulate 100 prone banded leg curls

A. Explosive Training

5 sets of:
3 seated (wtd.) vertical jumps
rest ~45sec.

B. Loaded Carries

5 sets of:
30m Single Arm KB-OH carry (each arm)
rest ~30sec. btw arms

C. MetCon

9min AMRAP of:
6 Burpee BJ over (24/20'')
9 C2B Pull ups