A: Bench Press 3-3-3+
B: DB Incline Bench press 4set
C: Dips 3set
D: Triceps Cable push downs 3set
E: BB skull cruschers 2set

A: Weighted ring chin ups Supinated 4x5
B: SA kb rows 2x15
C: Forward leaning Db Shoulder flys 2x12
D: DB biceps curls 2x12
E: For time:
5-10-15-20-25-20-15-10-5 Rkb swing @24kg kb

Bench Press

2 x 2 @ 100%

Part A).
Skill Primer
Halted Clean Deadlift, Dip Muscle Clean & Press From Split Position
(5-8 sets x 2+2+3 / 0:03 pause below the knees)

Part B).
Tempo Clean Deadlift, Power Position Clean & Split Jerk
(8 sets x 1+2+2 / 55%-65% / 0:05 from floor to hips)

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Split Jerk 2x3 + 4x2

80 Calories Bike Erg
80 Deadlifts
60 Bar Over Burpees
40 Pull-Ups
20 Front Squat
10 Wall Walks
20 Front Squat
40 Pull-Ups
60 Bar Over Burpees
80 Deadlifts
80 Calories Bike Erg

TC45

E2MOM10
1 Power clean + 2 Hang squat clean

AMRAP30 team of 3

60 DU
60 Air squat
60 Hang power clean 45/30kg
60 Push ups
60 Box jump overs 60/50cm
60 STOH 45/30kg
60 abmat sit-ups
60 Pull ups
60 KBS 24/16kg
60 WB 9/6kg
60 Burpees

Split anyhow

4 x 4