A. Clean & Jerk

8 Sets:

1 squatclean; 1 pushjerk; 1 Hang squatclean; 2 frontsquats

B. 8 minute EMOM of Hang Squat Cleans and Deadlifts

10 Hang Squat Clean
14 Deadlift

A1. Dumbbell Flat Bench Press 3 x 6-10

6-10 Dumbbell Flat Bench Press
6-10 Dumbbell Flat Bench Press
6-10 Dumbbell Flat Bench Press

A2. Dumbbell Bulgarian Split Squat 3 x 6-10

6-10 Dumbbell Bulgarian Split Squat
6-10 Dumbbell Bulgarian Split Squat
6-10 Dumbbell Bulgarian Split Squat

B. Row Intervals

3 sets:

300 m moderate pace row
200 m hard row
- Rest 2 mins -

A. Power Snatch + Snatch 4 Sets

Power Snatch + Snatch
Power Snatch + Snatch
Power Snatch + Snatch
Power Snatch + Snatch

B1. Front Squat 2 x 2

2 Front Squat
2 Front Squat

work with 70% of your estimated 1RM Front Squat

B2. Deficit Handstand Push-Up 2 x 3

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

3sec. eccentric and work with ~50% of your deficit from last week.

C. MetCon

3 rounds of:
16 alt. pistols
20 T2B
80 DU´s
work with ~80% Intensity. Scale number of reps for pistols and T2B to an appropriate volume for you and to be able to finish with only 80% intensity!
1min cap for DU´s

A. Long Conditioning

8 sets of:

3min on 1min off

1.
500/450m row
ME Burpee Box Jump over @24/20'' (box facing)

2.
AMRAP of:
12/9cal Echo Bike
12 T2B
12 alt. DB-Snatches @22,5/15kg