A1. Dumbbell Flat Bench Press 3 x 6-12

6-12 Dumbbell Flat Bench Press
6-12 Dumbbell Flat Bench Press
6-12 Dumbbell Flat Bench Press

A2. Wide Elbow Ring Rows 3 x 10-15

10-15 Wide Elbow Ring Rows
10-15 Wide Elbow Ring Rows
10-15 Wide Elbow Ring Rows

rest 1-2min

B. Lower Body MetCon

3 rounds of:
20/15cal Row (~1min)
20 DB-walking lunges

A. Power Snatch + Below Knee Power Snatch + Hang Snatch 5 Sets

Power Snatch + Below Knee Power Snatch + Hang Snatch
Power Snatch + Below Knee Power Snatch + Hang Snatch
Power Snatch + Below Knee Power Snatch + Hang Snatch
Power Snatch + Below Knee Power Snatch + Hang Snatch
Power Snatch + Below Knee Power Snatch + Hang Snatch

B. Front Squat 2 x 5

5 Front Squat
5 Front Squat

Work with ~80% of last weeks weight

C1. Shoulder Press 2 x 4

4 Shoulder Press
4 Shoulder Press

rest 60-90sec.
Work with ~80% of last weeks weight

C2. Weighted Pull-Up 2 x 4

4 Weighted Pull-Up
4 Weighted Pull-Up

rest 60-90sec.
Work with ~80% of last weeks weight

A. Intervals

4 sets of:
4min on 3min off

AMRAP of:
30/24cal Row
16alt. DB-Box step ups @2x22,5/15kg (20'')
4 wall walks
ME DU´s in remaining time

A. Clean pull

For 20 min
work on clean pull & ellbow transition

B. High Hang clean

6 Sets

1 high hang cleanpull; high hang clean