A. Clean and jerk

10 sets

1 powerclean; 1 Pushpress; 1 pushjerk

B. Muscle Clean 4 x 5

5 Muscle Clean
5 Muscle Clean
5 Muscle Clean
5 Muscle Clean

A1. Seated Alternating Dumbbell Shoulder Press 3 x 12-18

12-18 Seated Alternating Dumbbell Shoulder Press
12-18 Seated Alternating Dumbbell Shoulder Press
12-18 Seated Alternating Dumbbell Shoulder Press

A2. Pvc Shoulder Extension Isometric 3 x 30 Seconds

Pvc Shoulder Extension Isometric
Pvc Shoulder Extension Isometric
Pvc Shoulder Extension Isometric

A3. Prone T-Hold 3 x 30 Seconds

Prone T-Hold
Prone T-Hold
Prone T-Hold

B. MetCon

3 rounds of:
20/15cal Row
20 DB-walking lunges

A. Power Clean + Split Jerk + Hang Clean + Below Knee Clean + Split Jerk 5 Sets

Power Clean + Split Jerk + Hang Clean + Below Knee Clean + Split Jerk
Power Clean + Split Jerk + Hang Clean + Below Knee Clean + Split Jerk
Power Clean + Split Jerk + Hang Clean + Below Knee Clean + Split Jerk
Power Clean + Split Jerk + Hang Clean + Below Knee Clean + Split Jerk
Power Clean + Split Jerk + Hang Clean + Below Knee Clean + Split Jerk

B. Back Squat 3 x 6

6 Back Squat
6 Back Squat
6 Back Squat

Work at RPE 8-9 in all sets. Add more weight from last week as long as you stay at RPE 8-9

C. MetCon

4 rounds of:
20/15cal Echo Bike
18 alt. DB-Box step ups @2x22,5/15kg (20'')
16 T2B

D. Accessories

2-3 sets of:
8-12 (Single leg) Black roll Hamstring Bridges (2sec. hold - each side)
rest 60sec.

A. Long Conditioning

4 sets of:
6min on 3min off

1. 800m run
then AMRAP of:
10 alt. DB-Snatches @22,5/15kg
10 BJ over (step down - 24/20'')

2. 1000/900m Row
then AMRAP of:
"Cindy"