A. Clean

10 Sets:

5 Sets
1 powerclean; 1 squatclean; 3 frontsquats

5 Sets
1 powerclean; 1 squatclean

B. 21-15-9 Shoulder to Overheads and Front Squats

Shoulder to Overhead
Front Squat

A. Lower Body Strength

3 sets of:
15-25 seated banded leg curls (1sec. hold at peak)
6-10 rom. Deadlifts
rest ~2min

B. MetCon

4 rounds of:
4min on 1min off
20 Goblet Squats
15 Push ups
20 single arm DB H. Clean and Press
max cal Row in remaining time

A1. Supinated Pull-Up 3 x 5-10

5-10 Supinated Pull-Up
5-10 Supinated Pull-Up
5-10 Supinated Pull-Up

rest 30-60sec.

A2. Goblet Squat 3 x 8-12

8-12 Goblet Squat
8-12 Goblet Squat
8-12 Goblet Squat

rest 30-60sec.

B. Intervals

2 sets of:
60sec. Echo Bike
30sec. off
45sec. Echo Bike
30sec. off
30sec. Echo Bike
30sec. off
15sec. Echo Bike
2:30 off

A. Snatch + Below Knee Snatch 4 Sets

Snatch + Below Knee Snatch
Snatch + Below Knee Snatch
Snatch + Below Knee Snatch
Snatch + Below Knee Snatch

B1. Front Squat 3 x 3

3 Front Squat
3 Front Squat
3 Front Squat

work @RPE ~8 for all sets

B2. Deficit Handstand Push-Up 3 x 3-5

3-5 Deficit Handstand Push-Up
3-5 Deficit Handstand Push-Up
3-5 Deficit Handstand Push-Up

3-5sec. eccentric

C. MetCon

10min AMRAP of:
10 alt. FR-rev. lunges @60/40kg
15 T2B
15 Push ups
45 DU´s

A. Weighted Supinated Pull-Up 3 x 3-5

3-5 Weighted Supinated Pull-Up
3-5 Weighted Supinated Pull-Up
3-5 Weighted Supinated Pull-Up

Work at RPE 8-9 all sets

B1. Romanian Deadlift 3 x 8-12

8-12 Romanian Deadlift
8-12 Romanian Deadlift
8-12 Romanian Deadlift

RPE 8-9

B2. Strict Handstand Push-Up 3 x 5-10

5-10 Strict Handstand Push-Up
5-10 Strict Handstand Push-Up
5-10 Strict Handstand Push-Up

RPE 8-9

C. Upper Back Accessories

3 sets
15-20 bentover reverse flys (0,5-2,5kg plates)
Into
ME Blackburns (0,5-2,5kg plates)(Max 10 reps)
Rest 45s