A. Clean & jerk

8 Sets

1 powerclean; 1 Pushpress; 1 pushjerk; 1 splitjerk

B. 3-Position Clean Pull 4 x 4

4 3-Position Clean Pull
4 3-Position Clean Pull
4 3-Position Clean Pull
4 3-Position Clean Pull

A1. Lateral Box Step Down 3 x 6-8

6-8 Lateral Box Step Down
6-8 Lateral Box Step Down
6-8 Lateral Box Step Down

rest 30-60sec.

A2. 3-Point Dumbbell Row 3 x 6-8

6-8 3-Point Dumbbell Row
6-8 3-Point Dumbbell Row
6-8 3-Point Dumbbell Row

rest 30-60sec.

B. Intervals

3 sets of:
60sec. @moderate/hard pace
rest 60sec.
20sec. all out sprint
rest 2min

A. Clean and Jerk 5 x 1

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

start first set @60% and work up in weight to 80% for 5th set.

B. Back Squat 2 x 5

5 Back Squat
5 Back Squat

Work @ 75% of last weeks weight

C. MetCon

4 rounds of:
6 C+J @60/40kg
9 Bar facing Burpees
12 alt. DB-Box step ups @20'' 2x22,5/15kg

A. Range of Strength

3 sets of:
30-45sec. loaded long lunge hold (each side)
3x 5sec. Abmat crush to 5sec. Front Scale (on box)

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

B. Metcon

9min AMRAP of:
6 Burpee BJ over (24/20'' - box facing)
9 Goblet Squats @32/24kg