A. Intervals

6 sets of:
2min on 3min off

1. 200m run
ME SA Devils Press @30/20kg

2. AMRAP of:
10 DB SA OH rev Lunges
10 Pull ups
10 SA DB Clean & Jerk

A1. Push-Up 3 x 6-10

6-10 Push-Up
6-10 Push-Up
6-10 Push-Up

3sec ecc.

A2. Single Arm Split Stance Bent Over Dumbbell Row 3 x 8-12

8-12 Single Arm Split Stance Bent Over Dumbbell Row
8-12 Single Arm Split Stance Bent Over Dumbbell Row
8-12 Single Arm Split Stance Bent Over Dumbbell Row

B. AMRAP

15 min AMRAP
16 alt. DB-Box step ups
12 Ring Rows
10 cal row
8 Burpees

A1. Dumbbell Floor Press 3 x 8-12

8-12 Dumbbell Floor Press
8-12 Dumbbell Floor Press
8-12 Dumbbell Floor Press

A2. Lateral Box Step Down 3 x 5-8

5-8 Lateral Box Step Down
5-8 Lateral Box Step Down
5-8 Lateral Box Step Down

use weight in goblet position with max. knee height

B. Intervals

4 sets of:
90sec. on 60sec. off
4x10m Farmers walk
max cal Echo Bike in remaining time

A. Clean and Jerk 4 x 2

2 Clean and Jerk
2 Clean and Jerk
2 Clean and Jerk
2 Clean and Jerk

B1. Back Squat 3 x 10

10 Back Squat
10 Back Squat
10 Back Squat

Work with a weight that is heavy but you can manage with just one big Inhale between reps.

B2. Muscle-Up 3 x 2-10

2-10 Muscle-Up
2-10 Muscle-Up
2-10 Muscle-Up

C. 21-15-9 Box Jump Overs and Alternating One-Arm Dumbbell Snatches

Box Jump Over
Alternating One-Arm Dumbbell Snatch

A. Clean and jerk Build up

Every 90s for 12 sets

4 sets
1 PC + 3 strict press

4 sets
1 PC + 3 pushpresses

4 sets
1 PC + 3 pushjerks

B. Accessories

Finisher

Amrap5 "Bear complex"

1 Powerclean
1 Frontsquat
1 Pushpress
1 Backsquat
1 Pushpress

A. Clean and jerk Complex

Every 2min for 8min (4 sets):
hang clean Pull + low hang squatclean + FS + Splitjerk
@65% + (or work up from 3rd weight after empty bar)

B. Snatch Pulls

3 sets of:
4 x tempo snatch pull (5s for 1st pull until knee)
@ work up from ~70% of 1RM snatch

C. MetCon

5 rounds for Time
8 Barbell Thruster (35/25)
8 lateral Burpees over the bar

TC 8 min