A. Clean & Jerk

8 Sets

1 powerclean; 1 splitjerk; 2 hang squatcleans

B. 3-Position Clean Pull 4 x 2

2 3-Position Clean Pull
2 3-Position Clean Pull
2 3-Position Clean Pull
2 3-Position Clean Pull

A1. Front Foot Elevated Dumbbell Split Squat 3 x 6-10

6-10 Front Foot Elevated Dumbbell Split Squat
6-10 Front Foot Elevated Dumbbell Split Squat
6-10 Front Foot Elevated Dumbbell Split Squat

A2. Pull-Up 3 x 5-10

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

B. Intervals

E 3 Mins x4

200m Run
8/10 cal Echo Bike

A1. Kettlebell Gorilla Row 4 x 12-20

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

A2. Seated Single Arm Dumbbell Strict Press 4 x 6-10

6-10 Seated Single Arm Dumbbell Strict Press
6-10 Seated Single Arm Dumbbell Strict Press
6-10 Seated Single Arm Dumbbell Strict Press
6-10 Seated Single Arm Dumbbell Strict Press

B. WOD

For time
4 sets of

8 cal Echo Bike
12 DB double Push Jerks
6 burpee to Box step up
12 DB double hang Snatches
8 Push up

1:00 min rest after each round

A. Hang Power Snatch + Overhead Squat 4 Sets

Hang Power Snatch + Overhead Squat
Hang Power Snatch + Overhead Squat
Hang Power Snatch + Overhead Squat
Hang Power Snatch + Overhead Squat

B1. 1 ¼ Front Squat 3 x 2

2 1 ¼ Front Squat
2 1 ¼ Front Squat
2 1 ¼ Front Squat

Focus on speed out of the bottom position

B2. Deficit Handstand Push-Up 3 x 4

4 Deficit Handstand Push-Up
4 Deficit Handstand Push-Up
4 Deficit Handstand Push-Up

3sec. eccentric (no grinding/keep good positions)

C. Power Intervals

3 sets
4 shuttle runs (2x7,5m = 1 rep)
250/200m Row
4 shuttle runs
Rest 90s

Go with a hard but sustainable pace!

A. Front Rack Front Foot Elevated Split Squat 3 x 6-10

6-10 Front Rack Front Foot Elevated Split Squat
6-10 Front Rack Front Foot Elevated Split Squat
6-10 Front Rack Front Foot Elevated Split Squat

rest 60sec. btw legs. Use 2 KBs in FR Position. Elevate Frontfoot with 4" (2 Blue plates)
Work at RPE 8-9 all sets

B1. Dumbbell Floor Press 3 x 8-12

8-12 Dumbbell Floor Press
8-12 Dumbbell Floor Press
8-12 Dumbbell Floor Press

@RPE 8-9 for all sets / 1s hold at Bottom position

B2. Ring Pull-Up 3 x 4-8

4-8 Ring Pull-Up
4-8 Ring Pull-Up
4-8 Ring Pull-Up

@RPE 8-9 for all sets / Use weight if needed

C. Accessories

3 sets each leg (no rest)
15-25 singleleg prone banded legcurls (orange/red)