Clean + Front Squat + Jerk
3 x 1 + 2 + 1
3 x 1 + 1 + 1

Power Clean + Jerk
2 x 2 + 1
3 x 1 + 2

Shoulder Press
4-5 x 4

Hs Skills:

Hs Walk: 10-15min
Piruets/ Hspu / Obstacle /

4 Sets
5-8 Bar Muscle Up
2-4 Ring Muscle Up

Every 2:00 x 5
20 Toes To Bar
1 Legles Rope Climb
-Max Reps of Rope Climb-

AMRAP 10
10 Double Cross Over
2 x Hs Walk + Hspu
10 Triple Unders
5 Strict Hspu

Pause Snatch
4-5 x 2 (polven alta)

Snatch Balance
3 x 2
3 x 1

Narrow Bench Press
5 x 5

Split Jerk
3 x 2
3 x 1 + 1

Clean
3 x 2
3 x 1

Pause Front Squat
4 x 2

SKILLS
Double CrossOver / Triplat
Hs Skills:
Hs Walk + Hspu
Hs Walk + Piruet
Free Handstand Hold

4 SETS
60 Double Unders
5-8 Strict Hspu

4 SETS
20 Toes To Bar
2-5 Ring Muscle Up

3 Rounds
20 CrossOver
15m Handstand Walk

Hang Snatch + Snatch
3 x 1 + 2
3 x 1 + 1

Hi Hang Snatch
4 x 2

Back Squat
5 x 5

Weighted Ghd Sit Ups 3 x 15-20
Wighted Back Extension 3 x 15-20

Pause Snatch
5 x 2 (polven alta)

Snatch Balance
3 x 2
3 x 1

Narrow Bench Press
5 x 5

Clean + Front Squat + Jerk
3 x 1 + 2 + 1
3 x 1 + 1 + 1
Hang Power Clean + Jerk
2 x 2 + 1
3 x 1 + 2

Deadlift
4 x 3

3-Position Snatch (hi hang, hang,floor)
5-6 x 1

Snatch Balance
4 x 2

Narrow Bench
4 x 5

Snatch Pull
3-4 x 5

Clean + Jerk
3 x 1 + 2
3 x 1 + 1

Push Press + Pause FS
4 x 1 + 3

4 Sets
5 Weighted Pull UP
6 Pendley Row

Clean Pull
3 x 3