A. Clean

15-20 min practice

Fast ellbows, dive under bar

B. Powerclean

5-8 Sets

1 powerclean, 1 hangpowerclean

A1. Alternating Dumbbell Reverse Lunges 3 x 12-16

12-16 Alternating Dumbbell Reverse Lunges
12-16 Alternating Dumbbell Reverse Lunges
12-16 Alternating Dumbbell Reverse Lunges

rest 30-60sec.

A2. One Arm Dumbbell Shoulder Press 3 x 6-12

6-12 One Arm Dumbbell Shoulder Press
6-12 One Arm Dumbbell Shoulder Press
6-12 One Arm 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 10 Sets

Snatch
Snatch
Snatch
Snatch
Snatch
Snatch
Snatch
Snatch
Snatch
Snatch

B. Front Squat 5 Reps

5 Front Squat

Work up to a heavy set of 5 Front Squats @ RPE 7-8

C. Front Squat 2 x 5

5 Front Squat
5 Front Squat

Work with 87,5-92,5% of H5

D1. Push Press 3 x 4-6

4-6 Push Press
4-6 Push Press
4-6 Push Press

rest 60sec.
Work @RPE~8 for all sets

D2. 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 60sec.
Work with Cluster reps (1.1.1....) with 20sec. rest btw reps @RPE~8 for all sets

A1. Barbell Deficit Deadlift 3 x 8-12

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

Do not push too hard if this is the 1st time you do this movement. Just get accustomed to the movement and bracing with a slightly rounded spine!
4'' def. / slightly wider grip than Clean Grip / controlled ecc. and no TNG

A2. Barbell Seated Shoulder Press 3 x 4-6

4-6 Barbell Seated Shoulder Press
4-6 Barbell Seated Shoulder Press
4-6 Barbell Seated Shoulder Press

@RPE 8-9, if this is your first week, start the first set a little bit more conservative leaning more towards 6 reps

B. Weighted Supinated Pull-Up 3 x 5-10

5-10 Weighted Supinated Pull-Up
5-10 Weighted Supinated Pull-Up
5-10 Weighted Supinated Pull-Up

@RPE 8-9

C. Dual Kettlebell Front Rack Carry 6 x 30 Seconds

Dual Kettlebell Front Rack Carry
Dual Kettlebell Front Rack Carry
Dual Kettlebell Front Rack Carry
Dual Kettlebell Front Rack Carry
Dual Kettlebell Front Rack Carry
Dual Kettlebell Front Rack Carry