A. Squatclean

8 Sets:

1 high Hang squatclean; 1 hang squatclean; 1 squatclean

B. Clean Pull 4 x 6

6 Clean Pull
6 Clean Pull
6 Clean Pull
6 Clean Pull

A. Deficit Dumbbell Reverse Lunges 3 x 8-12

8-12 Deficit Dumbbell Reverse Lunges
8-12 Deficit Dumbbell Reverse Lunges
8-12 Deficit Dumbbell Reverse Lunges

rest ~30sec. btw legs

B. Intervals

12 sets of (9min):
30sec. on 15sec. off
1. max cal Echo Bike
2. max Push ups
3. max Ring Rows

A. Range of Strength

3 sets of:
6-8 standing Hamstring lateral bend (each side)
20-30sec. standing Side Kick (each side)
15-20 seated banded IR (each side)
5 Beast sleeper with 5sec. ecc. (each side)

B. Metcon

8min AMRAP of:
1 Devils Press @2x22,5/15kg
2 C2B
2 Devils Press @2x22,5/15kg
4 C2B
3 Devils Press @2x22,5/15kg
6 C2B
4
8
...

A. Snatch + Hang Snatch 8 Sets

Snatch + Hang Snatch
Snatch + Hang Snatch
Snatch + Hang Snatch
Snatch + Hang Snatch
Snatch + Hang Snatch
Snatch + Hang Snatch
Snatch + Hang Snatch
Snatch + Hang Snatch

B. Barbell Bulgarian Split Squat 3 x 5-8

5-8 Barbell Bulgarian Split Squat
5-8 Barbell Bulgarian Split Squat
5-8 Barbell Bulgarian Split Squat

rest 60sec. btw legs
controlled eccentric and big ROM (without losing core engagement)
work up in reps/weight from last week, but still at RPE 8-9

C1. Barbell Bench Press 3 x 4-6

4-6 Barbell Bench Press
4-6 Barbell Bench Press
4-6 Barbell Bench Press

rest 60-90sec.
work up in reps/weight from last week, but still at RPE 8-9

C2. Weighted Supinated Pull-Up 3 x 4-6

4-6 Weighted Supinated Pull-Up
4-6 Weighted Supinated Pull-Up
4-6 Weighted Supinated Pull-Up

rest 60-90sec.
work up in reps/weight from last week, but still at RPE 8-9