A. Clean & jerk

8 Sets

1 powerclean; 1 hang squatclean; 1 splitjerk

B. 15-10-5-10-15 Front Squats and Shoulder to Overheads

Front Squat
Shoulder to Overhead

A1. Kettlebell Gorilla Row 3 x 12-20

12-20 Kettlebell Gorilla Row
12-20 Kettlebell Gorilla Row
12-20 Kettlebell Gorilla Row

A2. Kettlebell Single Leg Romanian Deadlift 3 x 6-10

6-10 Kettlebell Single Leg Romanian Deadlift
6-10 Kettlebell Single Leg Romanian Deadlift
6-10 Kettlebell Single Leg Romanian Deadlift

B. E3MOM‘12

30/24cal Echo bike

A. Hang Snatch + Below Knee Snatch 4 Sets

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

5 rounds of:
3 Bar MU
6 DB-Hang Clean and Push Press @2x22,5/15kg
12 DB-walking lunges @2x22,5/15kg
- EMOM starting @0:00 do 5 Burpees -

A. Snatch Complex

Every 2min for 8min (4 sets):
Pause Power Snatch (2sec. just below knee) + Hang Snatch + OHS
@65% + (or work up from 3rd weight after empty bar)

B. Clean Pulls

3 sets of:
5 Clean Pulls with 2sec. pause just below knee
@ work up from ~70% of 1RM Clean

C. MetCon

5 rounds of:
6 DB-Hang Clusters @2x22,5/15kg
10 T2B
- EMOM starting @0:00 5 Burpees -