A. Hang Squat Clean + Split Jerk 7 x 1

1 Hang Squat Clean + Split Jerk
1 Hang Squat Clean + Split Jerk
1 Hang Squat Clean + Split Jerk
1 Hang Squat Clean + Split Jerk
1 Hang Squat Clean + Split Jerk
1 Hang Squat Clean + Split Jerk
1 Hang Squat Clean + Split Jerk

B1. Barbell Deficit Deadlift 3 x 8-12

8-12 Barbell Deficit Deadlift
8-12 Barbell Deficit Deadlift
8-12 Barbell Deficit Deadlift

4" Deficit

B2. Strict Handstand Push-Up 3 x 6

6 Strict Handstand Push-Up
6 Strict Handstand Push-Up
6 Strict Handstand Push-Up

Reps are done as 2.2.2 Cluster sets with 10s between reps

C1. Dumbbell Flat Bench Press 3 x 8-15

8-15 Dumbbell Flat Bench Press
8-15 Dumbbell Flat Bench Press
8-15 Dumbbell Flat Bench Press

Controlled eccentrics

C2. Horizontal Bar Rows 3 x intervals

8-15 Horizontal Bar Rows
8-15 Horizontal Bar Rows
8-15 Horizontal Bar Rows

Controlled eccentrics

C3. Dumbbell Walking Lunge Step 3 x 20-24

20-24 Dumbbell Walking Lunge Step
20-24 Dumbbell Walking Lunge Step
20-24 Dumbbell Walking Lunge Step

Controlled eccentrics

A. 2 Snatches + 1 Overhead Squat 10 Sets

2 Snatches + 1 Overhead Squat
2 Snatches + 1 Overhead Squat
2 Snatches + 1 Overhead Squat
2 Snatches + 1 Overhead Squat
2 Snatches + 1 Overhead Squat
2 Snatches + 1 Overhead Squat
2 Snatches + 1 Overhead Squat
2 Snatches + 1 Overhead Squat
2 Snatches + 1 Overhead Squat
2 Snatches + 1 Overhead Squat

start @ first weight after empty bar and work up from there
Work in a 12min window

B. Power Snatch 6 x 4-6

4-6 Power Snatch
4-6 Power Snatch
4-6 Power Snatch
4-6 Power Snatch
4-6 Power Snatch
4-6 Power Snatch

work with ~60-70% of heaviest complex

C. Metcon

Amrap8
4 alt. DB snatches (22,5/15)
4 Situps
8
8
12
12
16
16
......