A. 1 Clean + 2 Front Squats + 1 Split Jerk 6 Sets

1 Clean + 2 Front Squats + 1 Split Jerk
1 Clean + 2 Front Squats + 1 Split Jerk
1 Clean + 2 Front Squats + 1 Split Jerk
1 Clean + 2 Front Squats + 1 Split Jerk
1 Clean + 2 Front Squats + 1 Split Jerk
1 Clean + 2 Front Squats + 1 Split Jerk

B. Front Squat 2 x 4-6

4-6 Front Squat
4-6 Front Squat

rest 2-3min
Work with Cluster reps (1.1.1....) with 30sec. rest btw reps @RPE 9-10

C1. Deficit Handstand Push-Up 2 x 4-8

4-8 Deficit Handstand Push-Up
4-8 Deficit Handstand Push-Up

C2. Weighted Supinated Pull-Up 2 x 4-6

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

C3. Chest-to-Bar Pull-Up 2 x 5-15

5-15 Chest-to-Bar Pull-Up
5-15 Chest-to-Bar Pull-Up

A. Clean

12-15 min practice

1. muscle clean
2. power catch
3. deep power catch
4. squat catch

B. Clean complex

6-8 Sets

1 powerclean, 2 frontsquats, 1 Hangclean

A1. Dumbbell Romanian Deadlift 3 x 10-15

10-15 Dumbbell Romanian Deadlift
10-15 Dumbbell Romanian Deadlift
10-15 Dumbbell Romanian Deadlift

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

Every 2min for 8-10min (4-5 sets):
30sec. Echo Bike Sprint

A. Intervals

8 sets of:
90sec. on 90sec. off

1. AMRAP of:
20 alt. DB-Snatches @22,5/15kg
ME Echo Bike for cals in remaining time

2. AMRAP of:
10 Pull ups
15 Goblet Squats @22,5/15kg
10 Burpee over DB