A. E30S x 6 Sets @YBTE with lightweight:
1 Clean High Pull
1 Power Clean
1 Front Squat
1 Push Jerk

*Focus on working on your teqhnique

B. E45S x 6 Sets @AHAFA:
1 Clean&Jerk (Anyhow)

*Focus on keeping the bar close and make every single lift perfect. If you feel good increase the weight.

C. EMOM x 20 min @ca. 40-45% 1RM Power Clean @YBTE:
Min 1-5: 6-8 TNG Power Clean
Min 6-10: 4-6 TNG Power Clean&Jerk
Min 11-15: 3-5TNG Power Clean&Jerk + 3-5 Front Squats
Min 16-20: 2-4 TNG Power Clean&Jerk + 2-4 Front Squats + 2-4 Deadlifts

*Focus on good teqhnique in every lift. Remember - SMOOTH IS FAST!

3 x 9 min AMRAPS with 90 sec Rest between.

A. AMRAP x 9 min @YBTE
5/5 Windmills (with rather light or no weight)
7/7  Punt Lunges w. DB
9/9 Cossack Squats (with light or no weight)
12 (6/6) Steps Strict Bear Crawls

*Focus on moving well and controlled.

B.AMRAP 9 min @YBTE
10/8 Cal Row
10 Hike Swings
10 Drop Squats
10 (5/5) Dynamic Side Plank

C. AMRAP 9 min @YBTE
10 (5/5) DB Clean&Jerk
10 Sprawls (on a plate/box or soft yoga presses)
10 Russian Leg Lifts (5/5 Single Leg Russian Leg lifts)
10 (5/5) Reverse Lunges (w. DB in Front Rack if you can)

A. You Have 12 Minutes to Work Your Way Up to 3RM Barbell Bench Press
Aim for ca. 93% of 1RM

B. E2.5M x 4 Sets
5 Strict Pull Ups @AHAFA
+ 7-9 Dbl KB/DB Sitting Strict Press (Bench or Box)

C. Alt. EMOM x 9 min
C1. 20-30 Sec Hollow Hold
C2. 10-15 Diamond Push Ups
C3. 10-15 Bicep Curls (Use BB or Dbl. DB/KB)