A. Conditioning

25min EMOM
1. 45sec. C2-Bike for cals
2. 5-10 push ups + 5-10 Ring Rows
3. 45sec. Farmers walk (10m there and back)
4. 8-12 Goblet Squats+ 3-6T2B
5. rest

A. 3-Position Power Snatch 7 x 1

1 3-Position Power Snatch
1 3-Position Power Snatch
1 3-Position Power Snatch
1 3-Position Power Snatch
1 3-Position Power Snatch
1 3-Position Power Snatch
1 3-Position Power Snatch

Snatches are from high hang / Hang / Low hang

B. Accessories

4 sets
6-10 Single Arm KB Overheadsquats / side
Rest 30s
6-10 Banded external rotation Pulls
Rest 30s

A. 3 Position Squat Clean + 1 Split Jerk

3 Position Squat Clean + 1 Split Jerk

In 8 min build up a heavy complex for the day
Cleans are from highhang,hang,Low hang

B. Clean and Jerk 5 x 1

1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk

Do 1 Rep @ 100% of Complex for 5 min

C1. Dumbbell Bulgarian Split Squat 4 x 8-12

8-12 Dumbbell Bulgarian Split Squat
8-12 Dumbbell Bulgarian Split Squat
8-12 Dumbbell Bulgarian Split Squat
8-12 Dumbbell Bulgarian Split Squat

All sets at RPE 8-9

C2. Ring Dip 4 x 3-6

3-6 Ring Dip
3-6 Ring Dip
3-6 Ring Dip
3-6 Ring Dip

Work at RPE 7-8

Do the 1st leg of the Splitsquats and then do 1 set of Ringdips. Then you do the other side of Split squats and do another set of Ringdips. So you do the Ringdips 6 Times in Total!

D. Metcon

Amrap6
2 Toes to Bar + 2 each round
2 Boxjump overs (24/20") + 2 each round
12 alt. DB snatches (22,5/15)

A1. Goblet Squat 3 x 8-12

8-12 Goblet Squat
8-12 Goblet Squat
8-12 Goblet Squat

4sec. eccentric
rest 30-60sec.

A2. Single Arm Dumbbell Floor Press 3 x 6-12

6-12 Single Arm Dumbbell Floor Press
6-12 Single Arm Dumbbell Floor Press
6-12 Single Arm Dumbbell Floor Press

rest 30-60sec.

B. Intervals

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

A. Deficit Barbell Back-Racked Reverse Lunges 2 x 6-10

6-10 Deficit Barbell Back-Racked Reverse Lunges
6-10 Deficit Barbell Back-Racked Reverse Lunges

stand on a 2'' def. and work @ RPE 8-9, in the first week, start the first set a little bit more conservative leaning more towards 10 reps
rest 60sec. btw legs

B1. Seated Single Arm Dumbbell Strict Press 3 x 6-12

6-12 Seated Single Arm Dumbbell Strict Press
6-12 Seated Single Arm Dumbbell Strict Press
6-12 Seated Single Arm Dumbbell Strict Press

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

B2. 3-Point Dumbbell Row 3 x 6-12

6-12 3-Point Dumbbell Row
6-12 3-Point Dumbbell Row
6-12 3-Point Dumbbell Row

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

C. Accessorie/Pump Work

3 sets of:
45sec. ME pushups
Rest 15s
45sec. ME Ringrows
rest 15sec.