E3M 36min
6 Power clean
6 Front squat
6 Push jerk

60 / 40kg

5 rounds

4 / 3 reps if the previous week was clean, otherwise continue with 3/2!

Wide Pull-Up
Close Chin-Up
Normal Pull-Up

10s rest between movements
90s rest between rounds

Focus on strict clean movements!
Score is total clean reps, max 60/45 reps

4 Rounds YGIG / movement

Weighted plank 30s AHAFA
6 + 6 Turkish sit up (KB) AHAFA
20 Tuck crunch on box

EMOM 10

3 Power snatch

@ 60% 1RTM

EMOM 12

@ 71% of 1RM Back Squat

1) 1 x Front Squat
2) 3 x Back Squat

20 Rounds each for time

YGIG

1 Power Snatch 80%
3 HSPU
5 Wallballs

Timecap 25 min

1 x 20 + 3 x 10

Add 5kg to previous week

Rest 3min between sets

Start with your stronger grip and change every set!
No belt, no straps!

3 Rounds for quality

YGIG

10 + 10 Alt. Kneeling DB Press
10 Seated DB Tricep Ext.

5 rounds

3/2 reps each movement

Normal Pull-Up
Close Chin-Up
Wide Pull-Up

10s rest between movements
90s rest between rounds

Focus on strict clean movements!

Score is total clean reps, max 45/30 reps

EMOM 10

3 Hang power clean
3 Front squat
3 Push jerk

2 x 24/16kg KB