A)
Floor Press
HEAVY 3 in 6 sets. Rest 2:00
- Use a medium shoulder-width grip

B)
1-Arm KB Rows
1/3 x 10 each. Rest 30s.
- 1 warm-up set + 3 work sets

C)
Rollback Triceps Extensions
1/2 x 10-15. Rest 30s.
- 1 warm-up set + 2 work sets

Barbell Conditioning
"Big Clean Complex"
6 Sets:
High Hang Squat Clean - Hang Squat Clean - Squat Clean - Push Press
High Hang Squat Clean - Hang Squat Clean - Squat Clean - Push Jerk
High Hang Squat Clean - Hang Squat Clean - Squat Clean - Split Jerk

*Each set consists of completing all 12 reps without dropping the bar. Rest as needed between rounds

Wod
"Grace"
30 clean and jerk for time
62,5/45kg

1) Hip Thrust 3x3x90%, 3+ 90%
2 Nordic ham curl 3x4

1) Hip Thrust 3x3x90%
2) banded lateral walk 3x (10m+10m)

35 min:
15 Kb swing (Rpe 5-7)
15 Box jump
15 Burpee
15 Wall ball
600m Jog/walk (Active rest, Rpe 3)

400m light run
5 cobra to downdog
5 russian baby makers
10/10 big arm circles
1+1 min tricep strech

Front Squat 3 x 5 (samoilla painoilla)

Every 90s x 7
5-11 kipping pull up /c2b

Accessory
3 Rounds For quality
Windmill 5+5
Half kneeling press 5+5
Band shoulder external rotation 8+8
Bicep curls 8

Hang snatch: 4x5