A. Clean & Jerk

8 Sets:
1 squatclean; 1 pushjerk; 1 hang squatclean; 1 splitjerk

B. 3-Position Clean Pull 4 x 3

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

A1. Dumbbell Incline Bench Press 3 x 6-12

6-12 Dumbbell Incline Bench Press
6-12 Dumbbell Incline Bench Press
6-12 Dumbbell Incline Bench Press

A2. Y-W-T´s 3 x 10-20 Seconds

Y-W-T´s
Y-W-T´s
Y-W-T´s

rest 60-90sec.

B. 3 minute AMRAP of Echo Bikes and Goblet Squats

Echo Bike
10 Goblet Squat

3 Sets with 1 minute Rest between AMRAPs

A. Snatch 4 x 2

2 Snatch
2 Snatch
2 Snatch
2 Snatch

B1. Front Squat 3 x 3

3 Front Squat
3 Front Squat
3 Front Squat

work @RPE 8-9 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

12min AMRAP of:
16 BJ over (24/20'' - step down)
8 Single arm DB-Snatch (one arm)
8 Single Arm DB-OH walking lunges (one arm)
8 Single arm DB-Snatch (other arm)
8 Single Arm DB-OH walking lunges (other arm)
@30/22,5kg

A. Zone 2 Endurance

40min AMRAP of:
A: 800m Run
B: Row/Bike while A runs (alternate btw ergs)