A. Clean

10-15 min Practice clean for tripple Extension

B. Clean complex

6-8 Sets

High Hang powerclean; high Hang squatclean; 3 frontsquats

A1. 3-Point Dumbbell Row 3 x 8-10

8-10 3-Point Dumbbell Row
8-10 3-Point Dumbbell Row
8-10 3-Point Dumbbell Row

(each side)

A2. Dumbbell Lying Triceps Extension 3 x 8-20

8-20 Dumbbell Lying Triceps Extension
8-20 Dumbbell Lying Triceps Extension
8-20 Dumbbell Lying Triceps Extension

rest ~1min

B. Lower Body MetCon

8min AMRAP of:
10 alt. DB-Box step ups (20'' Box)
15/12cal Row

A. Snatch 10 x 2

2 Snatch
2 Snatch
2 Snatch
2 Snatch
2 Snatch
2 Snatch
2 Snatch
2 Snatch
2 Snatch
2 Snatch

B. Front Squat 4 Reps

4 Front Squat

Work up to a heavy set of 4 Front Squats @ RPE 8-9

C. Front Squat 3 x 4

4 Front Squat
4 Front Squat
4 Front Squat

Work with 87,5-92,5% of H4

D1. Push Press 3 x 4-6

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

rest 60sec.
Work @RPE 8-9 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 20-30sec. rest btw reps @RPE 9-10 for all sets

A. Front Squat 3 x 5-8

5-8 Front Squat
5-8 Front Squat
5-8 Front Squat

@RPE 8-9, in the first week, start the first set a little bit more conservative leaning more towards 8 reps

B1. Dumbbell Incline Bench Press 3 x 6-12

6-12 Dumbbell Incline Bench Press
6-12 Dumbbell Incline Bench Press
6-12 Dumbbell Incline Bench Press

@RPE 8-9, in the first week, start the first set a little bit more conservative leaning more towards 12 reps - controlled eccentric

B2. 3-Point Dumbbell Row 3 x 6-10

6-10 3-Point Dumbbell Row
6-10 3-Point Dumbbell Row
6-10 3-Point Dumbbell Row

@RPE 8-9, in the first week, start the first set a little bit more conservative leaning more towards 10 reps

C1. Split Squat Hold 2 x 20-40 Seconds

Split Squat Hold
Split Squat Hold

standing on plates

C2. Y-W-T´s 2 x 10-20 Seconds

Y-W-T´s
Y-W-T´s