A1. Dumbbell Romanian Deadlift 3 x 10-15

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

rest 30-60sec.

A2. Alternating Dumbbell Shoulder Press 3 x 10-16

10-16 Alternating Dumbbell Shoulder Press
10-16 Alternating Dumbbell Shoulder Press
10-16 Alternating Dumbbell Shoulder Press

rest 30-60sec.

B. Intervals

2 sets of:
60sec. Echo Bike
30sec. off
45sec. Echo Bike
30sec. off
30sec. Echo Bike
30sec. off
15sec. Echo Bike
2:30 off

A. Snatch

8 Sets Every 90sec.

1 powersnatch; 1 snatchbalance; 1 Overheadsquat

B. Overhead Squat 4 x 5

5 Overhead Squat
5 Overhead Squat
5 Overhead Squat
5 Overhead Squat

A. Clean and Jerk Warm up

In 8min build up to ~80% for P. Clean and Jerk

B. Front Squat

Over 5-6 sets work up to one heavy set of 2 Front Squats @RPE ~8

C. Deload/Activation Circle

3 sets of:
5 High Box jumps
rest 30sec.
1 wall-walk + 10-20sec. wall-facing HS-hold
rest 30sec.
5 (easy/explosive) strict pull ups (banded if needed)
rest 30sec.
10 RKC style swings
rest 30sec.
10sec. RKC plank
rest 2min

A. Close Grip Bench Press 3 x 4-6

4-6 Close Grip Bench Press
4-6 Close Grip Bench Press
4-6 Close Grip Bench Press

Work at RPE 8-9 for all sets

B1. Box Step-Down 3 x 6-10

6-10 Box Step-Down
6-10 Box Step-Down
6-10 Box Step-Down

@RPE 8-9 for all sets - controlled eccentric and no bounce on floor

B2. Kettlebell Gorilla Row 3 x 8-12

8-12 Kettlebell Gorilla Row
8-12 Kettlebell Gorilla Row
8-12 Kettlebell Gorilla Row

@RPE 8-9 for all sets / Reps are for each side

C. Finisher

For time:
50 alt. DB-Snatches @30/20kg
- EMOM starting at 0:00 do 5 Burpees -