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. Rack Push-Up 3 x 8-15

8-15 Rack Push-Up
8-15 Rack Push-Up
8-15 Rack Push-Up

rest ~1min

B. Lower Body MetCon

10min AMRAP of:
12/9cal Row
10 alt. DB-Reverse lunges

A. Clean

Work on dive under the Bar + explosive pull

B. Clean

6 Sets:

1 muscleclean + 1 Hang clean

A. 30 minute EMOM of Running, Medicine Ball Walking Lunge Steps, Burpee Broad Jumps, and more

Run
20 Medicine Ball Walking Lunge Steps
5 Burpee Broad Jump
Run
20 Wall Ball Shots
Farmers Walk

A. Barbell Deficit Deadlift 2 x 5-8

5-8 Barbell Deficit Deadlift
5-8 Barbell Deficit Deadlift

All sets @ RPE ~8

B. 2 Power Cleans + 3 Hang Cleans 5 Sets

2 Power Cleans + 3 Hang Cleans
2 Power Cleans + 3 Hang Cleans
2 Power Cleans + 3 Hang Cleans
2 Power Cleans + 3 Hang Cleans
2 Power Cleans + 3 Hang Cleans

TNG for Clean

C. Pistol 2 x 6-12

6-12 Pistol
6-12 Pistol

Rest 60s after each leg. Do 2 sets for each leg in Total! RPE 8-9

D. Posterior Chain

3 sets of:
6-10 Foam roller Hamstring Bridges (2sec. hold)
rest 30-60sec. btw sets

E1. Kneeling Barbell/abwheel Roll Outs 2 x 6-12

6-12 Kneeling Barbell/abwheel Roll Outs
6-12 Kneeling Barbell/abwheel Roll Outs

E2. Suitcase Carry 2 x 30

Suitcase Carry
Suitcase Carry

each side

A. Long Conditioning

4 sets of:
6min AMRAP
rest 3min

1. AMRAP of:
8 DB-Thruster @2x22,5/15kg
12 Pull up
24 DU´s

2. AMRAP of:
12/9cal Echo Bike
12 DB-P. Cleans @2x22,5/15kg
12 Burpee over DB´s
Aim for same or better score on second time for each AMRAP.