A. Clean

8 Sets

1 squatclean; 1 high Hang squatclean; 1 pushjerk

B. Hang Clean High Pull 4 x 5

5 Hang Clean High Pull
5 Hang Clean High Pull
5 Hang Clean High Pull
5 Hang Clean High Pull

A1. Dumbbell Romanian Deadlift 3 x 10-15

10-15 Dumbbell Romanian Deadlift
10-15 Dumbbell Romanian Deadlift
10-15 Dumbbell Romanian Deadlift

A2. Dumbbell Flat Bench Press 3 x 6-12

6-12 Dumbbell Flat Bench Press
6-12 Dumbbell Flat Bench Press
6-12 Dumbbell Flat Bench Press

A3. Ring Row 3 x 8-15

8-15 Ring Row
8-15 Ring Row
8-15 Ring Row

B. Accessories

3 Sets:
8-12 alt. leg lowerings in Hollow position (with band)
8-12 pallof press (each side)
6-8 standing Hamstring Side Bent (20-30'' - each side)
6-8 quadruped long leg abd. (2sec. hold - each side)

A. Power Snatch + Below Knee Snatch 4 Sets

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

B1. Front Squat 3 x 2

2 Front Squat
2 Front Squat
2 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

10min AMRAP of:
16 Single Arm KB-Push Press (8 each arm) @32/24kg
16 T2B
16 alt. pistols

A. Shoulder Press 3 x 4-6

4-6 Shoulder Press
4-6 Shoulder Press
4-6 Shoulder Press

Work at RPE 8-9 for all sets

B1. Cyclist Dumbbell Frontsquat 3 x 10-20

10-20 Cyclist Dumbbell Frontsquat
10-20 Cyclist Dumbbell Frontsquat
10-20 Cyclist Dumbbell Frontsquat

@RPE 8-9 for all sets

B2. Kneeling Dumbbell Row (on Bench) 3 x 6-12

6-12 Kneeling Dumbbell Row (on Bench)
6-12 Kneeling Dumbbell Row (on Bench)
6-12 Kneeling Dumbbell Row (on Bench)

@RPE 8-9 for all sets

C. Finisher

Amrap6 in teams of 2 (YGIG per Movement)

8/6 Cal echo Bike
16 walking Lunges (Bodyweight only)